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WOD: 18 minute AMRAP of: 15 box jumps 24"/20" 12 shoulder to overhead 115/75 9 squat cleans 115/75 55 and over men and women: 18 minute AMRAP of: 15 box jumps or step ups 20" 12 shoulder to overhead 95/55 9 squat cleans 95/55 CFHSV Winter Running & Endurance ROWING WOD: 5 x 2000m (rate change 22-24 wpm every 500m) / 2 minute easy At every 1000m, perform 10 push-ups, 10 jumping jacks, and 10 air squats meet at CFHSV at 8am REMINDER: BBOLC is canceled today.

10 responses to "Saturday, December 7 2013"

Felicia
Felicia says:

December 6, 2013 at 2:06 pm

Joe!!!! I didn't know you were a lefty!
Joe L.
Joe L. says:

December 6, 2013 at 2:10 pm

I'm not. That's my other left. :-)
AP
AP says:

December 6, 2013 at 2:22 pm

Yeah Joe! Add 'em up!
Casey
Casey says:

December 6, 2013 at 3:01 pm

Joe! Did you buy your shoes to match those chips?:-)
Courtney
Courtney says:

December 7, 2013 at 2:23 am

Yeah somebody's gonna need to wipe down that medicine ball
AP
AP says:

December 7, 2013 at 5:55 am

Rx'd 5+5
Haley
Haley says:

December 7, 2013 at 7:20 am

6+4 RX'ed
Casey
Casey says:

December 7, 2013 at 9:12 am

Attention all endurance rowers...question. (Yes brad I have yet ANOTHER question:-) ). Though the WOD didn't seem to fatigue me during the workout I am feeling it now. My muscles shut down on me. Does anyone else feel that way or am I the Lone Ranger here? Good class. Thanks coach Aaron...and Carson.
David M.
David M. says:

December 7, 2013 at 10:59 am

6+29 RX'ed
2X2000 row with 10 jumping jacks and 10 squats in between 2000m
Andrew h
Andrew h says:

December 7, 2013 at 1:51 pm

7+2 Rx'd.

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