12.4.2014

#BeachWOD starts promptly at 5:30 PM @CrossFitA1A
Get ready for #BattleFrog or your next #OCR

#WarriorFocus This is a 90min. class

12 Weeks to #BattleFrog

W/U
50 Jumping Jacks
WS (Water Submersion)
50 Jumping Jacks
WS


WOD
1 Mile Run
WS
30 Burpees
WS
30 Lunges
1 Mile Run
WS
30 Burpees
WS
30 Air Squats
1 Mile Run
WS
30 Burpees
WS
30 Push-ups
1 Mile Run
WS
30 Burpees
WS
30 Sit-ups
1 Mile Run
WS
30 Burpees
WS
30 Jumping Jacks
1 Mile Run
WS
30 Burpees
WS
100 Flutter Kicks


AROO!!!