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WOD 2012/7/6

07/06/2012, 6:16pm PDT

By Dominic Paris

"Sweet are the uses of adversity." – William Shakespeare

Good Morning Cross Trainers,

We are starting and ending with core work and then hit the legs hard in the middle.

WOD

50 crunches, then flank until failure

Run to the cross training grounds

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

Station 2 (pull up bar): 4 pull ups

Station 3 (vault): 30 seconds of tuck jumps

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

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

Push ups till failure 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