WORKOUT OF THE DAY, SEPTEMBER 5TH 2017

WOD:

#cement mixer

Every 3:00 for 7 Rounds:

400 Meter Run  

12 Toes to Bar

**Scale Toes to Bar to Hanging Knee Raises, Laying down toes to bar, or Ab Mat Sit Ups

Looking to be done with the run between 1:30-2:00.  Scale accordingly.  We want some rest so as to keep intensity for the later rounds. 

Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.

CASHOUT:

#pipes

KB Hammer Curls

KB Skull Crusher

15,12,9,6

 

 

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