WOD

4 Rounds for Time

Run 400 Meters

25 D.U.’s

10 T2B

MLS: 3 L-SIT holds for time

Endurance WOD

Part 1: 3 plank holds for max time

Part 2: 8 RFT

400m run REST 1 minute

2×25 med ball sit-ups (20lbs/14lbs)

Coach’s Notes: Meet at CFOIB

“A mind that is stretched by a new experience can never go back to its old dimensions.” – Oliver Wendell Holmes, Jr.

Happy Birthday Jen!

WOD

4 Rounds for Time

Run 400 Meters

25 D.U.’s

10 T2B

MLS: 3 L-SIT holds for time

Coach’s Notes: Post time completed to comments. *In an effort to clean-up & recover from this week’s Kid’s Camp Open Box on Friday the 22nd (3:30 – 6pm) will be cancelled. 

Endurance WOD

Part 1: 3 plank holds for max time

Part 2: 8 RFT

400m run REST 1 minute

2×25 med ball sit-ups (20lbs/14lbs)

Coach’s Notes: Meet at CFOIB.

“There is no terror in the bang, only in the anticipation of it.” — Alfred Hitchcock

Coach Jeff makes a bet with the Big Dawgs that he can run a sub 6:10 mile. What do we think? Can he do it?

WOD

1 RM Deadlift

5 Rounds For Time

5 Deadlifts (275/185)

10 Burpees

MLS: 30 Glute-Ham Raises

Coach’s Notes: Post 1 RM Deadlift and time completed to comments. *Attention: the “ladies room” is now located in the new kid’s room. The old kid’s room is now Coach K’s office. Please do not poop in my office. Reminder: the “men’s room” is unisex- but we understand that you don’t want to use it after the Bonecrusher at 5:30pm. I thank you for your cooperation. -Coach K

1 RM Deadlift

5 Rounds For Time

5 Deadlifts (275/185)

10 Burpees

MLS: 30 Glute-Ham Raises