Boot Campers (and BFFs) Kim & Stacy! Yup, they both did pull-ups. Nice work!

Boot Campers (and BFFs) Kim & Stacy! Yup, they both did pull-ups. Nice work!

WOD for Friday, August 23

WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camp at 6 am

It was wonderful not seeing most of you yesterday. I mean it.

Starting today, Fridays will be “Your Playlist Day.” Bring your iPod or iPhone with tunes or choose the Pandora playlist. Anyone who wants to participate may, and if more than one person would like to participate a winner will be chosen at random. Or I’ll choose the winner. Or there will be a competition. A competition that includes burpees. Burpees or running. Burpees and running. Running a mile. Running a burpee mile!

Skill
Handstands, headstands, handstand pushups, ring inversions

Spend up to 15 minutes practicing, focusing on form (and possibly overcoming your fears). You may also attempt maximum time hold.

Strength/Conditioning
AFAP
— 100 double unders
— 20 dead-lifts (65% of 1RM)
— 20 abdominal*
— 75 double unders 
— 15 dead-lifts
— 15 abdominal
— 50 double unders
— 10 dead-lifts
— 10 abdominal
— 25 double unders
— 5 dead-lifts
— 5 abdominal

*For abdominal activity, complete GHD sit-ups, Abmat sit-ups, Russians twists (45/25), wall crawls, or another activity (with coach’s approval).

Substitute 2 single unders for 1 double under; thus, 200, 150, 100, & 50 single unders.

Challenge yourself.

Strict time cap of 15 minutes.