WARM UP
Row 500m
30 High Knees
20 Mountain Climbers
10 Inch Worms
Stretch
WOD 1 (for summer competition)
30 High Knees
20 Mountain Climbers
10 Inch Worms
Stretch
Run 1 Mile.
This is an all out effort. The goal should be to run 1 mile as fast as possible.
Militants, for the competition there are poster boards hanging on the wall. Put your name down on the class you'll be competing with. There is a line for your first time through the wods (1), your second time through at the end of the competition (2) and a line to write the difference between the two (D) so you can see your progress.
This is an all out effort. The goal should be to run 1 mile as fast as possible.
WOD2
Happy Birthday Ray
BUY IN
55 sit-ups
then..
Death by sit-ups
11 sit-ups the first minute
+1 sit-up every minute after that. Continue until you can't complete all the reps within that minute.
CASH OUT
Max time in a wall sit
Militants, for the competition there are poster boards hanging on the wall. Put your name down on the class you'll be competing with. There is a line for your first time through the wods (1), your second time through at the end of the competition (2) and a line to write the difference between the two (D) so you can see your progress.
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