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Feb. 23rd WOD

2/23/2017
Level 1
L1:A: Metcon (AMRAP - Reps)
41 min Emom

Min 1- ski/row/bike for cals
Min 2- 15-25 sit ups
Min 3- run 200m
Min 4- 10-25 box step ups 24/29
Min 5- 5 pull ups and 8 Hr push ups
Min 6- rest
Level 1 Rx+
L1+: Metcon (No Measure)
Get some rest and be ready to hit 17.1 hard tomorrow :)
F3
F3: Metcon (AMRAP - Reps)
Every 5 mins for 20 mins

10-20 cal row
10-30 push ups
10-40 air squats
200m run

***if you don't make the time, turn into amrap

Advanced do 40 mins
reference Jan 14 for reps and times

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