Workout of the Day (WOD)

Monday 7/11/11

Back into the swing of things with a brand new week.  Had a great 4+4th of July celebration Friday, loads of fun.  I can't wait for more special events to come up.

This Saturday is the Warrior Dash which is being held in North Bend, a bunch of us are running in it.  Come by to watch, hang out and cheer us on.

Power Hour this week will be Friday at 630pm.

Strength:  3 sets of max strict pull-ups

WOD:  "RUN!!!! then pick your pain"

20 Minute AMRAP

Run 400m

15 Thrusters (115/75)

20 Burpees

25 Wall Balls (20/14)

30 KB Swings (55/35)

*Run 400m then come back and complete only one of the exercises listed.  You choose which you want to do and in which order, but you must complete each exercise at least once before the 20 minutes is up.  If you finish all 4 exercises in the 20 minutes....start over again, keep that AMRAP going until time is called.

Claire has the power, I'm sure the red white and blue bandana helped.

Photo by Richard M.