Pool WOD 1: AMRAP in 10 minutes:
50 yard Freestyle
50 yard Kick
10 Pool Muscle ups
Pool WOD 2: AMRAP in 5 minutes:
Brick dive and surface
Warm up: Jump Rope 10 minutes single leg at a time, jog
10 Pull ups
10 Push ups
10 Dips
10 Sit ups
10 Lunges
10 Back extensions
10 OHS w/ PVC
Mobility
Skill: Pistols
WOD: 5 Rounds for time of:
3 OHS #185/135
7 Burpees
REMINDER
Saturday’s WOD has changed to an Out-of-Box event. We are going hiking! Mt. Baden Powell near Wrightwood. Please join us if you can. The plan is to depart the Box at 0830 hrs for the drive up to the Vincent Gap parking lot (trailhead). If you know where Vincent Gap is or don’t need directions, we’ll hook up at the trailhead ~0900 hrs. This is described as a “moderate” hike with 2800′ elevation gain in 4 miles. The summit is about 9400′. If you aren’t an experienced hiker and have any questions, just ask. You don’t need any special gear, just bring water and food, and some more water. Oh and if you plan on coming, drink and extra liter of water right now. We recommend comfortable clothes, you’re normal workout clothes are perfect. Sun protection is a smart idea. Here’s a link with some basic info.
