Bleachers?

One of our own...at the Joe Dube Meet - Oct 2008
Although her birthday was last week...it goes to show you can do anything...even up to 29 yrs old...

***No CF Running Today - the class will be the normal WOD. The Saturday WOD is going to be the Pirate Run - downtown - 5k and 10k. Please visit www.ameliaislandrunnner.com for more info.

Warm Up:

• 800m Run
• 10 KB Swings
• 10 Frog Hops
• 2 Rds
  

Skill:
Bleachers-quick feet

• individually one foot up; other foot up. One foot down...other foot down
• As fast as you can for 100 times up onto the stair
• Everyone can fit on both sets of stairs
• Record time and BLOG
  

WOD:
500 Meter Row
7 SDHP (M=135 / W=95)
(5Rds)

• L2 = M=95 / W=75
• L3= M=75 / W=55