raymond

Reminder! Saturday! Noon! Mini Games! Glory! Big Screen! Jerk Chicken!

As mentioned yesterday, we have more athletes than available spaces for our upcoming RPCFO Challenage. Thank you!!!!! I was asked if, rather than a lottery, we have a preliminary competition in-house to determine who will earn those spots. I’m thinking it would be a good primer for game day. Don’t worry, won’t be a tough WOD, well tough enough. Stay tuned for details guys. I’ll email each of the people on the list with details in the very near future.

Today’s Workout
Warmup
5 minutes of general warm-up
10 Minute Muscle-up practice and progression

Strength
Four sets of:
Front Squat x 5 reps
Rest 90 seconds
DB or KB Row 10 reps per arm
Rest 90 seconds

WOD – Everyone starts with the row. We’ll send this one out in heats. It is a sprint!!!
Row 1000 Meters
20 X Overhead Walking Lunge (45/25 lbs)
30 X Burpees