Sunday WODs...don't forget to fall back!!

November 2, 2014

Sorry for the late post!  If anyone wants to join me for a little run tomorrow morning, I'm going to be jumping into the Boca Pal half marathon!  I'm going to park and start at the Walgreens on the corner of Spanish River and Federal in Boca.  Come join me for a few miles, or for the whole thing!  I'm starting at 6:30am (which will really feel like 7:30am with the time change...DON'T FORGET TO FALL BACK TONIGHT!).  

 

Here are your Sunday WODs...

 

Sunday Nov. 2, 2013

 

Endurance WOD (9am)

 

Karen runs 5k!

 

5 Rounds:

30 Wall Balls

1000m Run

 

CrossFit (10am)

 

Warm-up:

3 Rounds:

45 sec. Rowing

45 sec. Push-ups

45 sec. Bicycles

45 Sec. Anterior Reach

 

“Sham”

 

7 RFT:

11 body-weight deadlifts

100-meter sprint

 

Post WOD: Tabata Planks

 

 

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