WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
Stop by for a visit at:
1451 Spahn Ave.
York, PA 17403
Hours:
M-F 6.30 am, 10am, 12pm, 6.00 pm, 7.00 pm
M,W,F 4.00 pm
Sat. 8.30 am, 9.30 am (FREE SESSION*)
Sun. Closed
* 1st time visitor only
On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Friday
Max rounds in 20 minutes of the following:
Jump sit-ups (sit up to stand & jump ala' burpee), 20 reps
push-ups, 20 reps
pistols (single leg squats), 10 reps per leg
Hit em' Hard Team BFPE!
They'll be in Haverhill, MA this weekend for the Scott Firefighter Combat Challenge
http://www.firefighter-challenge.com/
2 comments:
you like those jumping sit-ups, yeah they are equally matched with burpees. talk about functional.
ran my first 10k today. did it on regulation track.
as rx'd
run 10k (6.2 mile)
time 41:39
looking for sub 40, my right calf was acting up. lost focus and started landing on bof instead of pulling from that spot. so my pace looks to be just under 8:00 mile. it was gorgeous up at the track. all i have to say is f--k treadmills, no more zombie world.
good luck to those who do todays' w.o.d. it looks tough. later. b.
Great job, runrun! Perfect morning to run.
Tight schedule - I only had time for three rounds of the WOD.
I have a new exercise to hate - jumping sit-ups....
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