Ander, contemplating whether to show up on Saturday morning

This SATURDAY morning at 8:30am

1/2 Marathon Row by yourself

– OR –

Team Marathon Row (between two rowers and as many teammates as you like)

Just show up. I’m putting you and those rowers outside in (hopefully) the sun, so bring your buddies, hydration, and some sun protection.

ARTICLES

+ The Viral Video Star Behind the Fitness Fad That May Replace CrossFit – The Atlantic

CrossFit WOD for Thursday 8/9

as many reps as possible in 12 minutes:
30 double unders
10 burpees
3 muscle-ups

Post score to whiteboard!

HIIT WOD

12 intervals
– bear crawl
– jumping lunges
– burpee broad jumps

* all movements for max distance

– plank
– forearm plank
– one-arm plank, L
– one-arm plank, R
– forearm plank
– plank

:50 on, :10 off for 10:00
10 tuck jumps
8 slam ball
6 inchworm + pushup
4 no-arm burpees

– ABS, GLUTES, BACK, GLUTES, ABS

stretch!

Endurance WOD – On your own, out somewhere in the world!

two rounds:
25:00 run, 1:00 walk

Have a start point noting where the 1st run ends. Walk around to rest, then attempt to get back where you started on the 2nd round. Measure the distance covered between both runs.

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