Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.
Back to normal on Saturday.
Skill:
4 x 500, rest 1 minute easy rowing
Row at 24, 26, 28, and 26 s/m
For quality
Conditioning:
Complete as many rounds as possible in 4 minutes of:
20 Wall-Ball Front Squats (25/16)*
40 Double Unders
…Rest 2 minutes
Complete as many rounds as possible in 4 minutes of:
10 Hang Power Cleans (135/95)
40 Speed Skips
…Rest 2 minutes
Complete as many rounds as possible in 4 minutes of:
20 Sit-up Slammers (12/8) @ 2m
40 Singles
For Score
*hug ball against chest
Flexibility/Mobility:
Plantar Surface – 1:30/foot
Low Lunge Twist – 1:30/side
T-Spine Smash – 2:00
Post score and experiences to comments
Rowing: check, stayed on pace
CWODs: check
Counting rounds is hard at 0515!
Good times with the early crew.
Just waking up that early is tough.
Rowing : harder to pace using SPM than meters but I liked the challenge.
CWOD:
1 180 – 3 RNDS @ 16#
2 250 – 5 RNDS @ 55#
3 200 – 3 RNDS + 20
Total 630
Yes indeed! The early birds did work and had fun!
Rowing: 24, 25, 26, 26. Meh. Feeling really slow today.
CWOD: total 540.
1- 180 – rx
2. 172- @ 58#
3 . 188 – Rx
Great WOD!
Row: 26/26/27/26. Total time 10:10.
CWOD: 183+150+180= 513. Mods: air squats, step ups for all jump rope, ab mat SU, 63# HPC.
Struggled hard tonight.
Row:
25/26/28/26 Total row time – 7:23.4
CWOD:
1 – 192
2 – 204
3 – 249
Total – 645 all Rx