Friday 7-11-14

 In WODs

IT’S 24 HOUR ROW DAY!!!

We will still hold regular classes at Nantasket Beach near Red Parrot, but you are also welcome to show up ANY TIME between 7AM Friday and 7AM Saturday.  You know us – we are going to turn this thing into a fun social event.

Warm Up

Coach’s choice, but I’m betting rowing will be involved 🙂

Skills

Rowing, Volleyball, Throwing a frisbee

WOD for 5:30AM and 6:30AM (@ RCFBC)

WOD Choice 1 – Do the Battle of Sexes WOD from Thursday

WOD Choice 2 – Teams of 4 – 45 min. to row as far as possible – 1 person working at a time

WOD for 9:30AM, Noon, 5PM, and 6PM (@ Nantasket Beach in Hull)

“Choose Your Own Adventure”

Everyone in each class will take a turn or two on the erg, but we will let the class decide what other WODs we do.  This is a fun day that celebrates our awesome community doing a great thing and a chance for us all to use our fitness trying sports!

WOD Choice 1 – Sand Volleyball

WOD Choice 2 – Ulitmate Frisbee on the Beach

WOD Choice 3 – Cornhole

WOD Choice 4 – Any game of your choice as long as you bring the equipment

WOD Choice 5 – A beach WOD programmed by your coach 🙂

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Travel WOD

TABATA Sprinting (8 rounds of a :20 second sprint and :10 second rest)

TABATA Push Ups

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