October 7 and 8

7 Oct

Congratulations to Doug and Kevin for finishing their tough mudder race on Saturday. I still love that you guys decided to do this and did it. I would encourage you all to find something to “compete” in over the next year.  Don’t have the expectation that you are going to win the event, but just go have fun and see how it goes. It doesn’t really matter what it is. It could be a CrossFit competition, triathalon or  a 5k. I would tell you to shy away from a marathon or really long endurance type race, but you can do whatever you want. I will throw some ideas your way as I see them come up.

Tomorrow or the next day do the following

AMRAP 30min Shannon only do 20 min

400m Run

30 Wall Balls 20/14 Shannon use a 10lb wall ball

30 Box Jumps 20″ Shannon do step ups to the shortest box. Step up with one foot and bring the other foot up. Next rep start with the other foot.


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