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Tuesday

16
Aug

Tuesday

REMINDER: 8/16 Tuesday On-Ramp Begins
Tues/Thurs 7:15pm, Sat 10am.

Gotta check out this video of Broncos Football player who is using CrossFit to be a better athlete:
http://www.vimeo.com/27423280

MOD: taking back sunday

Mobility: Keg drill, lower leg bits

WOD: for time:
21 KB swing (heavy), 50m. sprint, 50m. backpedal, 21 Burpees, 50m. sprint, 50m. backpedal
15 KB swing (heavy), 50m. sprint, 50m. backpedal, 15 Burpees, 50m. sprint, 50m. backpedal
9 KB swing (heavy), 50m. sprint, 50m. backpedal, 9 Burpees, 50m. sprint, 50m. backpedal

Specialty: Endurance.
Run: 4-8 x 400m, rest 1:00, hold each effort within 2-3 seconds
C2 Row: 4-8 x 500m, rest 1:00, hold each effort within 2-3 seconds

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