Anne, Emily and Laura at the playground.
Motivational Quote of the Week, “Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.”
Warm-up, (15min): 5 min AMRAP of 10 Sit-ups, 5 Burpee, 10 Air Squat. Dynamic Stretch
Strength, (15 min.): Weighted Pull-ups / Weighted Bar Dips
(5+5)6
WOD: DOG FIGHT
With a Partner for Time:
Run 800m Row 800m
Run 400m Row 400m
Run 200m Row 200m
Run 400m Row 400m
Run 800m Row 800m
Each partner must run at least one leg of the WOD. The matching lengths must be started at the same time by both partners. If you finish the Row or the Run ahead of your partner you have earned a little rest time.
Time Cap 30 min.
Compare to 7.24.15
Optional Bike WOD during the 6:15pm class every Thursday if you are interested. Bring a Mtn. Bike. Starts today.
Icing: Lizard 2 min. ES, Seated Straddle 2 min