WOD for Sunday 072813 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning: 
For Time:
Run 1 Mile OR Row 2K
THEN, AMRAP in 4 minutes:
5 Pushups
10 Box Jumps (24/20)
10 Walking Lunges
THEN do the opposite (Run 1 Mile or Row 2K)

Time Cap: 23 minutes

Post Strength Work and Tabata Total Reps to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week

For the conditioning workout, you must run or row to start the workout, and then do the opposite to finish the workout.  For the middle AMRAP, you can scale everything up by doing hand release pushups, 30/24 Box Jumps, and Overhead Walking Lunges with 45/35).

OPEN GYM today from 10am-12pm!