Wednesday, 12 August 2015 (1200)

Make sure you hydrate.

Steeling this from Chris Martin…we did this a few months back.

We will meet in the GYM at 1200. We will do a quick warm-up, then go over to the stairs by the athletic field for our WOD.

Warmup: 3 rds of 250M row, 2 minutes of stretching
3 rds – 5 squats, 5 pushups, 5 lunges, 5 situps
Jog to stairs

WOD: 3 rds for time:
Descend stairs (~110 steps)
25 pushups
Ascend stairs (~110 steps)
25 squats
Descend stairs (~110 steps)
25 flutter kicks
Ascend stairs (~110 steps)
25 lunges

Bonus: 30 pullups for time back at gym.

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