It is not your aptitude, but your attitude,
that determines your altitude.
–Zig Ziglar
The kids are working towards their gold stars!
WOD…
AMRAP for 20 min of:
15 Back Extensions
15 Knees to Elbows
15 Overhead Squat (95#)
Post time and weight to comments.
Endurance WOD…
1:1 PACING
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.
