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
"Walk in the Park"
Hit it hard
Otherwise
3 Rounds of:
Run 800m
20 Burpee Box Jumps w/ 20 or 32 inch box
Post time and box height to comments
3 comments:
for those who missed the "walk in the park" we did the following:
max rounds in 20 min. of:
Beck's Burpee, 100 ft.
Bear Crawl, 100 ft.
Crab walk, 100 ft.
I got three rounds plus the burpees & bear crawl in the 20 min.
This was pretty fun and we put on a good show for the cross country teams that were there for a meet. I'm sure they were asking themselves the standard "what are they doing?"
I was going to do our WOD but got talked in to doing another by some people at CF baltimore.
5 Rounds of:
Run 400m
Bench Press 75% BW 10 reps
13:20
Did some Snatch work before hand with my new Do-Win lifting shoes. Thanks Chris!!!
Great workout at Rudy Park! It was more challenging and draining than any of us thought at first...
Now - off to today's WOD.
-R
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