Physical Fitness Meeting 2012/09/12

Warm Up
800 m run
10x pus-ups
10x sit-ups
20 ft butt kicks
20 ft crabwalk
20 ft high knees
20 ft bear crawl
5 minutes of mobility

do these twice followed by the usual stretching

WOD
20 minute AMRAP 

15x squats
15x burpees
15x sit-ups
15x push-ups
15x flutter kicks
150m sprint

upon completion of sprint, athlete will walk the distance back

Awesome job from all who participated in the work out, even the newbies kicked butt! There was a lot of heart in it. Be ready for the next one.

Physical Fitness meeting 2012/08/29

Warm Up
800 m run
20 ft of inchworms
20 ft crabwalk
20 ft side lunge
20 ft bear crawl

do these twice followed by the usual stretching

WOD
20 minute AMRAP

12 push ups
12 jumping jacks
12 crunches
12 squats
12 mountain climbers
200 m run

FINISHERS CHALLENGE
Tabata Burpees...good luck

awesome job to Watson and Caldwell for knocking out 10 rounds a piece!