Warm Up:
Wayne Meyers: World Record APA 300 lb. Overhead Strict Press
Shoulder Stretches
Squats
Cone Lateral Shuffles
Cone Back Pedal
Rope Toe Taps
Rope Lateral Hops
WOD: 2 Rounds Best Time
1 mi. Run
KTE's-50
Push Ups-50
Pull Ups-50
P.S. For those not able to run or would like to substitute running with biking I will have a seperate course set up for you. If you need a bike you can rent one of our gym bikes for $5.00 CASH. Please arrive 5-10 min. early to have the bike fitted to you for your ride.
Did you post this video just for me?
ReplyDeleteClass Times:
ReplyDeleteSara K. 50:35
Amy M. 53:00
Doug H. 38:24
Will K. 32:28 1-Round
Brian L. 35:10 1-Round
Efrain S. 35:46** Best Male Time
Julie R. 41:28** Best Female Time
Lynn B. 44:26 Modified
Arthur F. 44:30 Modified
Lisa P. 50:22 Modified
Lindsay W. 42:23
Nick D. 49:08
Verella D. 42:19 Modified
Sarina W. 50:22
Lisa E. 33:13 1-Round
Ben H. 42:52