Sunday, September 29 2019

Karl.

Karl.

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WOD
"Down N' Dirty"
5 Rounds for time:
200 meter Medball hill run (20lbs/14lbs)
20 Ab-mat sit ups

Overtime (post-workout)
For quality:

4 x 100m Dball / sandbag carry

- We want to pick up an odd object and carry it for a total of 100m each time.
- We should be able to go 50m unbroken with it and then put it down after that
- Rest as needed after each set

Coaches’ Note: Simple, yet effective. We are looking for fast turn-arounds on these movements today. The 200m runs should be taking us under :90 to complete and they should be close to max effort. Our 20 ab-mat sit ups should also be taking us no more than :90 to finish. Grunt work plain and simple today!!

Rachel Binette