1) STRETCH:
2) WARM-UP
**SKILL WORK**
POWER CLEAN3) WOD
POWER CLEAN 2-2-2-2-2
*Post loads used to comments. If its raining at Archetype Box today do one of the following:
5K or 100 Burpees for time and post to comments.
**RAMP WOD**
4 RUNs For Time:
800m Run
Rest exactly 1 min.
*Time each run individually and rest exactly 1 minute between each run. Post times to comments. Also spend time (10min minimum) on double unders if your still having issues.
POWER CLEAN 2-2-2-2-2
*Post loads used to comments. If its raining at Archetype Box today do one of the following:
5K or 100 Burpees for time and post to comments.
WHO DEOSNT LIKE RUNING IN THE RAIN
BURPEE ACTION
LANCE GETTING IT IN THE RAIN ON SOUTH BEACH
BURPEE LATTERALS
**RAMP WOD**
4 RUNs For Time:
800m Run
Rest exactly 1 min.
*Time each run individually and rest exactly 1 minute between each run. Post times to comments. Also spend time (10min minimum) on double unders if your still having issues.
**Compare 5K to July 25, 2011**
ReplyDeleteCEDRIC - 23:35 *5K (PR-No Previous Record)
MARTIN - 30:12 *5K (PR by :35 seconds)
PHIL - 29:00 *5K (PR-No Previous Record)
ZACH:
ReplyDelete50 BURPEES For Time - 4:46 *Good job, next its 75 than 100!!
BRYAN - 27:55 *5K
ReplyDelete