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Tuesday 140701

Susan, Billy, Rachel, Ana, and Tony breaking in 3.0 bright and early on Monday morning.


101 & 201

10 min @ 85% effort: 
Run 200m 
20 DU 
10 air squats

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rest 4 mins

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10 min @ 85% effort: 
2 wall walks 
Row 200m
2 burpee MU/burpee pull-ups

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rest 4 mins

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10 min @ 85% effort: 
20M/15F cals AD
10 walk lunges 
10 abmat sit-ups

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rest 4 mins

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10 min @ 85% effort: 
5 pull-ups
7 box jump step-downs, 24"/20″
9 HR push-ups 

Notes: This is the last big aerobic capacity workout of this current phase (unless you count Friday's hero WOD as one, which you could). You can see that with the rest periods included, there is 52 minutes worth of workout here. Class is 60 minutes long. Get to class as early as you can and start warming up. Don't wait for a coach to say so. As soon as class begins we'll split up into groups as needed and start promptly.

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