#BeachWOD starts promptly at 9:00AM
5K Air Raid
We will be running a 5K on the beach as a group.
It will be hot, it might be sunny you might need sunblock. If it rains, we still run.
If you think you will need water during the run bring it.
Come prepared to be submersed in water.
Shoes are optional.
This is a group run, speed is not the reason for this run.
At the whistle we will sprint to the water do a complete submersion followed by 30 burpees.
Burpee standard is chest to the deck on the way down, both feet leave the floor, body upright, chest up, hands clap over head on the way up.
Burpees are counted out loud, if they are not counted out loud they do not exist.
Thursday, September 18, 2014
Thursday, October 6, 2011
Saturday, July 9, 2011
Thursday, February 10, 2011
"Circle of Life"
6 rounds for time:
10 squat jumps, feet must leave ground
Sprint to lifeguard station
10 pull ups on lifeguard station
Sprint to waters edge
10 push ups, odd rounds face north, even rounds face south
Sprint along water to marker
10 uphill sit ups
Sprint to start
Posted by Dan at 6:00 AM