WODs for Wednesday 3-4-15 and Thursday 3-5-15. Please note 5 and 6 pm are cancelled.March 4, 2015
Apologies to all affected, we are canceling 5 and 6 pm tomorrow. We will offer a compensatory 2 hours of Open Gym on Sunday as well as normal Open Gym time on Saturday. Both sessions 10-12.
If weather permits the WOD is
Every 5th minute: 1 400 M run, for time. Score is cumulative time.
That’s it! Nothing else. So KILL these runs! If weather keeps us inside or injury prevents you from running, please go 5x 2 on 4 off any mix of max effort row, airdyne, heavyrope or burpees.
Digging back from long ago “The abominable abdominal”
20 GHD situps then
10 Rounds of 10 situps/10 toes to bar ( if you did 15.1 on monday, change this to a stiff legged raise)