CFS WISHES TRAINER SARAH A HAPPY, HAPPY BIRTHDAY!!! HOPE YOU HAVE A WONDERFUL DAY!!!
PLEASE NOTE: On ramp classes are no longer scheduled during the 3:30 open gym hour. All on ramps will be scheduled on either Mondays at 6:30pm and/or Fridays at 5:30pm!!!
4 Rounds For Time (2 minutes rest in between each round)
Run 400 Meters/Row 500 Meters
***Athletes will begin the wod by running 400 meters and then immediately hop on the rower for a 500m row. When done with the row, you will immediately perform 20 pull-ups, 20 Push-ups and 20 dips. You will then rest 2 minutes. Each round is a separate recorded score. The idea is to get a faster time each round, therefore, do NOT go all out your first round. (it shouldn’t be easy either, but leave something in the tank for the last couple rounds)