Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Slumber Party
For time:
21 Strict pull-ups
400m run
21 Burpees
400m run
15 Strict pull-ups
400m run
15 Burpees
400m run
9 Strict pull-ups
400m run
9 Burpees
400m run
Options for pull-ups:
1. Ring Rows
2. Bar box assisted
Post WOD:
Agile 8
CFS Brief:
Free class Friday, June 7th. All classes are free. Bring a friend or tell a friend to join us for some fun and fitness!
4th of July schedule:
1 class at 8:00 am
“
Did Freak at Victory MMA in San Diego last night. 21 thrusters #65, 21 ring rows, 800M run, 30KB swings #53, 30 pushups, 100 SU, 50 Abmats, 400M run, 30 box jumps, 30 wall balls #20. 24:30. Then hopped on red eye and saw my 5:30 crew getting after it at CFS in the rain in my way home. Way to go.
Slumber Party: 24:38 Rx It was a sweaty one this morning with the sauna-like temperatures outside (it was cooler inside!), but a great workout. Be smart about how you break up your strict movement, regardless of what you choose (pull up, ring row, box assisted, banded) For me, the run had to be more about recovery and then went at the burpees. Thanks Frozen – this one was a great follow-up to yesterday 🙂
Nice to see/hear you this morning John!! Sounds like you had a great workout last night and hopefully that enabled you to get some sleep on your flight home 🙂
19:50 RX
I was hoping my pull-ups would give me enough of a lead to hold off Dana’s ridiculous running speed. Boy was I wrong…
18:54 RX.
Like Justin, I was chasing Dana…but I was chasing her time. Fell 4 seconds short. 🙁
23:22 RX
Mojo meter was very low today.
21:59 9/7/6 p.u.
27:00 rx with body armour. Did this one solo today Burpees where hard with the armor. Last round of pullups did 9 unbroken.