Warm Up:
Shoulder Stretches
High Knees
Light Jog
Faster Jog
Light Run
Faster Run
Leg/Hip/Calf Stretches
WOD: (10,000 m. Team Row)
Each team member will row 200 m. then perform:
10 Sit Ups
10 Leg Raises
10 each side MB Trunk Rotational Slams
When finished with core exercises wait your turn to begin rowing again.
1st Team to 10,000 m. WINS!
Times & Meters:
ReplyDeleteDavid & Litton: 46:00, 5000m
Pete, Wayne, & Debbi: 44:26, 7523m
AnneMarie, Janet, Julie, Lily: 44:26, 8717m
Dino, Jeremy, Bonnie: 45:00, 9400m
James, Mehmet, AnneMarie, Jay & Ben: 40:23, 10,000m
Lisa & Naomi: 40:00, 5000m