Thursday, March 21, 2013

Friday 130322 Recovery/Preparation WOD

For time or not for time?  That is the question.  If you did 13.3 yesterday- then the obvious answer is, "Not for time."  Take it easy on yourself, work out the quad soreness of "Karen."  Then come back for the Team WOD at 10am on Saturday and begin training again.  If you plan on doing 13.3 tomorrow there is a slightly more difficult decision to make.  But error on the side of conservatism and save yourself for the Saturday morning make-up session.  And if you have no interest in the Open WODs- then go ahead and go full steam at this one today.

One of last night's stand out performances by Alex... chipping his way through the wall ball shots and then with laser focus, getting all the way through the double unders in under 12 minutes.

Two of last night's stand out performances by a judge... goes to the duo of Deana and KK.  They no repped where needed, encouraged in just the right places and made sure their athletes got it done right.

Friday's WOD: class times at 7, 9, 10am and again at 3 and 5pm.
For time (or NOT for time):
500m row, then
two rounds of:
20 abmat sit ups
10 KB swings (20/16kg)
20 double unders
10 pull ups
20 squats
10 push ups
then finish with a single 800m run.
Post time to journals/chalkboard... if you decide to go NOT for time, state that on the chalkboard.

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