Sunday Funday!

Sunday, November 20, 2011

Warm-up: “Med Ball Medley”

2 Rounds:

400 meter run with med ball

10 med ball cleans

10 med ball v-twist

10 med ball ab-mat sit-ups

Rest as needed and then perform:

21-15-9 reps for time of:

GHD Wall ball, 10 pound ball

Wall ball “2-fer-1s”, 20 pound ball



Today’s wod has two movements that may have you scratching your head.  We will have videos for each and if you are still wondering what to expect you can check out a wod demo here.  We will be running heats for this one, so get in early if you need to.  Both movements require accuracy, speed, timing and coordination to do successfully without knocking the wind out of yourself.  As always, we will have scaled options available for you:)  

Good luck to all competing in the first PCF Triathlon!  Hit up Diso or the comments if you need details about spectating or volunteering!

 Jamie Gilbert. 'Nuf said.


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