“None Shall Pass”
500 meter row
500 meter sandbag carry, 60/40
500 meter run
500 double unders
500 meter run
500 meter sandbag carry, 60/40
500 meter row
40 minute time limit.
Substitute double unders with 100 burpees.
A1A Kids Program Starts next Tuesday – two classes – one at 4:00pm and one at 4:45pm Sign up at this link.
4:00-4:45pm 6 & 7 year olds
4:45-5:30pm 8 & up
Sounds like a great WOD, I can’t make it today:(
My apologies to the 6am class.
6 a.m. WOD (not for time)
Round 1: Show up at 5:55. Wait.
Round 2: Call Sean at 6:10. Get voicemail in arabic.
Round 3: Improvise WOD to 100 meter lunge, 500 run, 500 dubs, 100 lunge, 500 run.
Scale WOD to 300 dubs. Complete scaled WOD.
Round 4: Watch Dom stumble out of car at 6:40 in grippers and short silk bathrobe with zebra print, with bottle of jack (is that paleo?) hanging out of bathrobe pocket.
Eric,
You forgot our neck exercise warmup:
Sit on the steps and stare at every car that passes, hoping that it belongs to a 305 coach.
3 rounds, 9 cars total.
This WOD looks awesome. I can’t be there though. Sux.
WOD
27:54 RX
Shaved 3 mins from my last time on 1-6-11
@ a1a
24:57 with 45# plate in place of bag.
Rough day, felt good to kick the walls and spaz out.
Dom C-
You shave a lot, right?
Rest day
WOD: 24:39 good grinder.