Wednesday, July 4, 2012

July 4, 2012

Happy Independence Day!

Today is Open Gym. There is only one WOD at 9am. Feel free to join us and set the tone for your day with some good work. There is no drop in fee for today only.

WOD:  4RFT:

Elite:
With a total of 4 min, run 400m, and in the remaining time do as many double unders as possible. Rest for 3 min between efforts.

Intermediate:
With a total of 3 min, run 300m, and in the remaining time do as many burpees as possible.

Beginner:
With a total of 2 min, run 200m, and in the remaining time, do as many kettlebell swings as possible with a 26# kettlebell.

Great turnout, good job everyone. Had a great time. 

1 comment:

  1. Tim H = board boss = my independence day hero.

    ReplyDelete