Labor Day Holiday

Homework is as follows...

A) Run 2 miles using the interval pattern of 30 seconds on, 30 seconds off.  During the "off" period, there is to be no advancing in the 2 miles.

B) Perform 120 Burpees

C) WOD:
4 Rounds
25 Squats
12 Push-ups
10 Superman rocks
10 High-knee jumps

A and B can be broken up however you'd like throughout the weekend.  C is to be done as a WOD by itself or paired with parts or all of A and/or B.  Google will answer any questions pertaining to Superman rocking and High-knee jumping. 
Good luck!
 

Monday, 082415

4 Rounds:

21 KB Swings

15 Burpees

Urban Purpose Challenge Update:  Today is the last day to bring in your $50 registration fee.  The times for participation have changed slightly.  Previously, I had mentioned that the event would be at 9:00am on Saturday, which is actually true.  However, the first and second heats (10:30) have sold out.  Any team registering now will start at 12:00.  It is a first come basis, so the sooner we can get registered, the better.  Adjust your schedules accordingly, and hopefully this doesn't keep anyone from participating.  Thanks again for your willingness to do this.  I think it will be a blast for everyone involved.

Friday, 082115

3 Rounds:

12 Pull-ups

7 Deadlifts

4 min. ARC

For those participating in the Urban Purpose Challenge, please bring $50 cash for registration by Monday, 8/24.  Thank you all for your willingness to take part in this with me, and more importantly for the wonderful cause this supports.