Phone: (813) 440-8882

Saturday September 30th

29
Sep

Saturday September 30th

8 am Endurance- Time to practice your running! The Bill Sheehan Turkey Sandwich 5k is coming up
run 200- rest 60 seconds
run 200-rest 60 seconds
run 400- Rest 90 seconds
run 400- Rest 90 seconds
run 800- Rest 2 minutes
run 800-Rest 2 minutes
run 400-rest 90 seconds
run 400- Rest 90 seconds
run 200- rest 60 seconds
run 200

^if its storming tomorrow morning do this as a partner rowing wod, one rows 200, the other rows 200, then one rows 200 the other rows 200… then one rows 400 and then other.. and on and on and on.

9am mobility

10am chipper wod
solo, no partners- 35 minute time cap
Run 800m
50 wall ball
50 rower cals
50 Kb swings
50 push ups
50 hang cleans 95/65
50 burpees
50 ring rows (no pull ups, save your hand for the weekly wods)
50 Front Rack lunges (be careful) 95/65

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