July 28th WOD

Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Metcon (No Measure)
15 mins skill work; athlete's choice
L1:B: Metcon (AMRAP - Rounds and Reps)
29 min amrap
Run around mall
10 air squats
10 sit ups
10 burpees
Ski 200m/row 250m/ab .3 mile
20 air squats
20 sit ups
20 burpees
Run 200m w/medball
Ski 400/row 500/ab .6 mile
10 pull-ups
10 push ups
90 sec plank cumulative
F3:A1: Floor Press (4x10-12)
@3010; no rest
F3:A2: CS- Lat Pull Down (4x10-12)
Crossover Symmetry Lat Pull Down
@3010; rest 60 sec
F3:B: Metcon (AMRAP - Rounds and Reps)
5 min amrap
1 shuttle run
5 burpees
Rest 2 min
F3:C1: CS - ATYT (3x10-12)
no rest
F3:C2: CS - Incline Press (3x10-12)
Crossover Symmetry Incline Press
@3010; rest 60 sec before C1
F3:D: Metcon (Calories)
5 min amrap
Row for max cals



Monday - Thursday: 

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


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


8AM, 9AM, and 10AM