Friday Re-run

Screen Shot 2014-10-23 at 6.21.13 PM
Vince demonstrating proper squat depth and mechanics

5 min Basketball

WOD – OBJ: Sustainable High Intensity

We are gonna re-run thursday’s WOD cause only 6 of us did it due to the power outage. It was a doozy….but good.  Dianne & Coach Jon completed it in 46 mins…. with the other 2 teams all within a minute.

With a Partner… Complete “for time”  (Coach will assign Teams)

Row 100-150-200-250-300-350-400-450-500M Intervals per person


Ski 500-450-400-350-300-250-200-150-100M Intervals per person

1 Length of the gym Inchworm to Up dog (hold Forward Fold for 10 Count)

1 Length Walking Sampson Stretch with twist to Spiderman  (Hold Each position for 5 count)

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