Today

Rowing Marathon – Today Saturday, 9/15 at noon. Come with your 2, 3 or 4 person team. It’s FREE. We will have snacks, massages and more.

Strength / Skillwork

None today

WOD

We are going to make another attempt to run our O’Course. The weather has not cooperated so far this season. If it decides to rain, then we will do the Elements/Alternate WOD instead.

FTX O’Course 2.0

1. Run 800m w/ SB
2. 20 Wall Balls w/ SB
3. Rope Climb, 2x
4. Over-box Jump Circuit, 1x
   (20-18-20-18-20-24″ Box circuit)
5. Up and Down Flying Pull-up Bar
6. 20 Ball Slams
7. Run 400m (no SB)
8. Tires and Balance Beams
9. Low crawl
10. Cargo Net
11. Weaver
12. Double Pull-up Bar
13. Ramp
14. Body Hurdles
15. Ramp
16. Run 400m (no SB)
17. 10 Tire Flips
18. Carry Bag for 200m

If you haven’t run our obstacle course before, then you’ll just be learning and practicing some of the obstacles.

Elements/Alternate WOD

4 Rounds for time of:

• Row 500m
• 20 Mt. Climbers (Rx+ 2ct)
• 10 Ring Rows (Rx+ Pull-ups)
• 10 Hanging Knee Raise (Rx+ T2B)
• 10 Shuttle Run Lengths [Beam to Beam]
• 10 Bench Dips, Straight Legs (Rx+ Ring Dips)
• 5 Box Jumps, 30/24″