Friday October 25, 2013

Monster Mash is tomorrow!! No class WOD on Saturday, please come up and cheer on the MHCF athletes and stick around for the after party to celebrate our 3 year anniversary.  Food and beverages will be provided.

Monster Mash WODs are posted here: /monster-mash-2013/

Today’s WOD was planned to minimize the time in the gym since we will be cleaning and arranging things for the competition. Please….NO Chalk today. Thanks 🙂

Strength: 4 rounds of sled drags, pick your weight. Distance: tree to stop sign and back, rest as needed

WOD

Bottom Up Tabata Air Squats (each rest is in the bottom of the squat position)

8 Rounds of 20 seconds of work/squats, 10 seconds of rest (bottom of squat)

Directly followed by a 1 mile run

Record lowest round of squats and mile time.

Cool Down

50 Ab Mat Sit ups