Thursday, June 30, 2011

Remember to journal your SDHP weight!  We do not do those as often so you WILL forget!

I know your legs are sore, BUT, the zombies will not care if your legs are sore just fyi...

Michelle is guest-coaching at the 0830 WOD!!!! YAY!!!! 
IF YOU HAVE ANY INJURIES OR MEDICAL CONDITIONS - TELL MICHELLE BEFORE YOUR WOD.  JUST BECAUSE I KNOW, DOES NOT MEAN SHE DOES.

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Warm-up
400m run or row
1-2 rounds of regular warm-up.
Get those legs extra extra warm today if your sore!
 
WOD:

Part A
"FRAN"
21-15-9
Thrusters (95/65)
Pull-ups

Part B
Double unders
max reps in 1 min for 6 sets. 1 min rest between sets.
Please perform while waiting to do FRAN or after your FRAN WOD - whatever works. Mark total reps on the whiteboard.  This is an opportunity for practice!!!
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Endurance WOD:
(Optional and Independent)
3+ Hours Before or After Regular WOD

Choose ONE of the following sports:
Long Intervals
Swim: 2 – 4 x 400 m/y, rest 3:00
Run: 2 – 4 x 1000m, rest 3:00, hold within 3-5 seconds
Row: 2 - 4 x 1200m, rest 3:00, hold within 3-5 seconds