HAPPY BIRTHDAY LAUREN!!!!!!
So - Lauren is a kick-ass runner, but we have this lil bitty problem of a typhoon headed our way. So tomorrow's birthday WOD for Lauren will have two choices. You can do the "A" wod and run in the rain, or the "B" wod and stay indoors...it's up to you...Please bring appropriate clothing. If we have lightning - I will not allow the A wod.
A WOD:
Run 800m
Then
4 Rounds of:
5 Wall climbs
10 pull-ups
20 ab-mat situps
40 Air Squats
THEN
Run 400
For time
(start AND end the runs inside Halsey gym)
B WOD
5 rounds for time of:
5 Wall climbs
10 pull-ups
20 abmat situps
40 Air Squats
Strength WOD: (optional and independent)
Front Squat
5 @ 65% 1 rep max
5 @ 75% 1 rep max
5 @ 85% 1 rep max
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