San Francisco FrontRunners

"An ounce of performance is worth pounds of promises." – Mae West

Good Morning Cross Trainers,

We are sticking with the old "classic" today. The big change is that we will be focusing on time rather than a set number. Some can do more, some will do less. Just do as many as you can!

WOD

100 lunges after first circle

Run to the cross training grounds

Station 1 (crunch bench): 30 seconds of air squats

Station 2 (pull up bar): 3 pull ups

Station 3 (vault): 30 seconds of push ups

Repeat as many stations as possible in a figure 8 until 9:45

Run back to second circle (the finish line is the crosswalk)

30 burpees at the boathouse

Upcoming Local Bay Area Mud Runs

Color Run 5K on July 14 (Dominic, Dustin registered)

Run Fast Run Strong,

Fearless Leader Dominic