Thursday 6.9.11

“Run, Row, and Jump”

Run 1 Mile
Row 1000 Meters
50 Double Unders

For time: 

Compare to 2.19.11

Strength: Strict chin up ladder 1-2-3-4-5-6-7-8-9-10

Core: 25-20-15-10-5 reps of GHD sit ups/Hip extensions

Spring Clean Challenge ends today.  I need your BOD POD test results.  Please bring your final points tallied to the gym today.  Remember, we are on the honors system and you only get earned points.  Be specific with your points and follow the point system guidelines HERE.   I will try to get a winning team by next week. 

Schedule your BOD POD test here

1) Go to our On-line Schedule Center here to select your appointment time.

2) Select BOD POD TESTING and choose Single Bod Pod Test 

SINGLE TEST ($49 Value) = $22.50 after discount code

3) Proceed to check-out. Enter the promo code CFMURPHY after the item is added into your cart. You’ll need to create a Body Metrics login if you don’t already have one.

Instructions for testing:

Please do not exercise, eat, or drink for 2 hours before your test, and wear or bring form-fitting clothing. Appropriate clothing is:

Men: spandex compression shorts
Women: spandex shorts and sports bra, one-piece bathing suit, or two-piece bathing suit (no underwire)

Please arrive at least 5 minutes before your appointment start time.

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Categories: WOD

13 Replies to “Thursday 6.9.11”

  1. 5 Deadlifts
    30 Double Unders
    5 Rounds for time
    Time: 6:46 (145lbs and singles) (35 burpees for penalty)
    Got to learn to do double unders. Burpee penalty is getting old.

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