Grab a partner and share the following:
100 M Walking Lunge
100 Pull-Ups
150 Overhead Squats w/ pvc
100 Push-Ups
150 Vertical Jumps
100 M Walking Lunge
Teammates must both complete the walking lunges. After that, you are free to break up the rest of the exercises any way you see fit. Only one person can be working while the other is resting and visa-versa. On the vertical jumps, aim for a spot 12 inches above the length of your outstretched arm. Go forth and sweat!
Chad keeps the boys laughing before sending them off on another wicked WOD.
Lauren and I worked out at Crossfit by Overload today. The trainer was a guy named K.C. He was very encouraging. What struck me the most, besides the 65 minute met-con we did, was how much we have grown since last year when we CF’d there. Our new facility is so much bigger and the client base has grown so much. ARCFit/SSACC is moving forward in a very positive direction.And lastly, we have been listening to Robb Wolf’s podcast for mental nutrition while in the car. It is available as a podcast on iTunes for free. Peace out. See ya’ll Monday.
Posted by Nate | November 28, 2009, 5:17 pm65 min. metcon…wtf? keep the good vibes flowing you guys!
Posted by Christian | November 29, 2009, 12:25 am