Call Us: 609.915.8516

12/20/13

Next week’s schedule:

Christmas Eve:

9:30 class is on & open gym from 12-3. Looking to shut down the gym at 3, so please get in by 2:15

Christmas Day:

Closed

Warmup: 

Dynamic stuff: high knees, butt kicks, etc.

WOD:

1,000m run (1 big lap) (Moderate)

Rest 3 minutes

800m run (1 med. lap) (Hard)

Rest 2 minutes

400m run (1 small lap) (Moderate)

Rest 1 minute

200m run (Hard)

Rest 30 seconds

200m run (Hard)

Total= 2,600m

Rowing Alternate w/ a good reason 😀

600m moderate

300m hard

200m easy

Rest about 90 seconds

500m moderate

300m hard

200m easy

Rest about 90 seconds

400m moderate

300m hard

200m easy

Total= 3,000m

Hard: Think fast

Moderate: Think fast but controlled

Easy: Think controlled cool-down

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