Come join us in the benefit WOD for Tulsa Fire Dept Captain Tim Marcotte.

WOD will be throughout the morning, 0900-1300.

 

Conditioning WOD 1:

Benefit WOD

“Marcotte”

Complete as many rounds and reps as possible in 5 minutes of:

100m Run

10 Box Overs (20″)

10 Kettlebell Swings (35)

 

For Score

 

…Rest 9:00

 

Conditioning WOD 2:

“Running Man Dance”

200 Singles

50 Sit-ups

150 Speed Skips

25 V-ups

100 Double Unders

25 Back Extensions

150 Speed Skips

50 Army Rowers

200 Singles

 

For Time

Compare to Saturday, 23 March 2013

 

 

Flexibility:

20 Side Leg Swings on each leg

Hold Pancake Split for 2 minutes

20 Front Leg Swings each leg

Hold Pike Stretch for 2 minutes

 

 

Post score, time, and experiences to comments