San Francisco FrontRunners

"The pain you feel today will be the strength you feel tomorrow." – Robert Moore

Good Morning Cross Trainers, 

We are focusing on the often neglected upper body. Give it the workout that is due.

WOD

Tricep dips until failure (on the benches) after first circle

Run to the cross training grounds

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

Station 2 (pull up bar): 4 kipping 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 split jump squats (scissor lunge jumps) at the boathouse

Upcoming Local Bay Area Mud Runs

NorCal Tough Mudder (Tahoe) – 9/22 & 9/23

NorCal Tough Mudder (Diablo Grande) – 9/29 & 9/30

Sacramento Spartan Beast (Rancho Murieta) – 11/17

Run Fast Run Strong,

Fearless Leader Dominic