Crystal has excellent form with these tire flips. She and Laurie "buddy" flipped a 255 pound tire for the workout yesterday.
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Running in the Cold Weather
It is getting colder outside; therefore, everyone will need to dress in layers for our outdoor activities (i.e. running). This would also be a good idea inside the gym because the heat does not come on unless it is really cold outside. Always remember to wear or have a hat, gloves, scarf, lightweight wind resistant jacket, fleece jacket, etc... You'll want to shed the layers as your body warms up from the exercise and then re-apply the layers after you are done the workout. If you have any questions, contact Dave or Amanda at 240-436-6082.
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Today's WOD:
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
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