0747: Friday Assault 1

By | Aug 28, 2014

Labor Day Hours 8,9AM only. DFM Teen S&C at 10AM
WU: Bring a towel and dry cloths.
WOD: Friday beach Assault
• 10 GTO 135/95
• 25 pull ups
• 12 burpees
• Run to top of dog beach (via river route)
• 200 squats
• Run to box or get wet first
• If you decided to run to box? Finish triplet in reverse order.
• If your wet – low crawl to volleyball nets and back to ocean (who will take the sugar cookie of the day?). Get wet and clean off. Return to box and finish triplet in reverse order.
STRENGTH: Saturday