Thursday

Screen Shot 2014-10-15 at 9.29.10 AM
Some Swell on the way!

WU
10 min Med Ball Toss

WOD – OBJ: High Int CV Intervals

Teams of 3 (start anywhere you like)

3000m Row
Rotation of 30,60 & 90 Second Intervals until 3000m is attained

then

3000m Ski
Rotation of 30,60 & 90 Second Intervals until 3000m is attained

then

30 Laps Gimme Gimme
Rotation of 1,2,3 Laps until 30 is attained

Each team is issued a sandbag. The “on deck” player must hold the sandbag overhead for the 30 second intervals, zercher style for the 60 second intervals and farmer the for 90 second intervals. Sandbag cannot touch floor till workout is complete. Team must also keep track of timing for switching etc..

Cooldown
Ledge Stretch Series

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