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March 23rd WOD

3/23/2017
Level 1
L1: Metcon (6 Rounds for reps)
5 min amrap; x6; rest 1 min between rounds but rest 5 mins between rounds 3 and 4

800m run/ski/ 1000m row/1.2 mile ab
20 Kbs 53/35
20 t2b/sit ups
20 kbdl
20 walking lunges
20 push ups
20 burpees to plate (45)
20 Russian twists 45/25

***continue each round wherever you finished, do not start over each round

Rx+
Off
F3
F3: Metcon (6 Rounds for reps)
5 min amrap; x6; rest 1 min between rounds but rest 5 mins between rounds 3 and 4

800m run/ski/ 1000m row/1.2 mile ab
20 Kbs 26/18
20 t2b/sit ups
20 kbdl
20 walking lunges
20 push ups
20 burpees to plate (45)
20 Russian twists 15/10

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