Tuesday – June 29th, 2010

It is not your aptitude, but your attitude,

that determines your altitude.

–Zig Ziglar

The kids are working towards their gold stars!


AMRAP for 20 min of:
15 Back Extensions
15 Knees to Elbows
15 Overhead Squat (95#)

Post time and weight to comments.

Endurance WOD…


3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main site WOD

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

9x1min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance. RPE of no less than 16.

Foul= 2 min of max rep push ups.

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