4/30/14 BE ON TIME TODAY!!! It is a LONG ONE!!!!

Americo spotting Jeremy on the bench press!!!

Americo spotting Jeremy on the bench press!!!

WOD:

1 Mile Run For Time

Rest 5 Minutes

100 Push ups

Rest 3 Minutes

100 Sit-ups

Rest 3 Minutes

100 Squats

Rest 3 Minutes

Run 1 Mile

****3,2,1 GO! Clock starts when you leave for the first mile run. This mile should be run for time….meaning, it should be HARD and not comfortable!! When you get in from your run, you will write your time on the board. The clock will remain running. You will rest 5 minutes and then do 100 push-ups as fast as you can (with full range of motion)…rest 3 minutes….then do 100 sit-ups as fast as you can….rest 3 minutes….then 100 squats as fast as you can….rest 3 minutes…then run another mile. (You are trying to get the second mile within 1 minute of the first mile time)

***At the end of the WOD you will have 3 times…

1.) First Mile Time

2.) Second Mile Time

3.) Total Time of Entire Workout

****Make sure you get to class on time!!! The WOD should begin no later than 10 minutes after the start of the class!!!! Warm-up will be short!!!!

 

 

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