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January 4th WOD

1.4.2018

FLIP Kick Off Saturday at Noon!!!

Level 1
L1:A: Metcon (No Measure)
15 min; clean progression practice
L1:B: Metcon (AMRAP - Rounds and Reps)
34 min amrap

Run 800m
15 Kbs 53/35
15 sit ups
15 supermans
Ski 250m
Row 500m
Run 200m
15 walking lunges total
7 strict pull ups

F3
F3:A: Metcon (No Measure)
Clean skill work; practice from the ground up hitting mid shin,below knee,above knee for sets of 5.
F3:B: Metcon (AMRAP - Rounds and Reps)
24 min amrap

Run 400m
10-20 sit ups
8-12 Kbs 26/18

Advanced

T2b
44/26 Kbs

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