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August 3rd WOD

8/3/2017
Level 1
L1: Metcon (No Measure)
In 40 mins complete as much as possible; at 20 mins rest 5 mins and then complete the remaining 20 mins

5000m row
50 air squats
4000m ski
50 sit ups
2 Mile run
50 burpees
4 mile ab
50 ring rows

***break up any way you want; you are not meant to complete every movement in this workout only pieces; choose based on how feel

Rx+

2000m row
Run 1 mile
Ski 1600m
F3
F3:A1: DB Reverse Lunges (@3010; 4x 8/leg)
F3:A2: Powell Raise (@3010; 4x8)
rest 90 sec before A1
F3:B: Metcon (Time)
3 rounds for time(Helen)

400m
12 pull ups
21 Kbs 35/18

***keep rounds consistent
F3 Advanced
3+:A1: DB Reverse Lunges (@3010; 4x 8/leg)
3+:A2: Pull-ups (2010;4x max reps)
rest 90 sec before A1
F3+:B: Metcon (Time)
4 rounds for time
400m
12 pull ups
21 Kbs 53/35

***keep rounds consistent
Competitors
Comp: Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM