Tuesday/Wednesday

No Tuesday workout... I did start out with 100 burpees on the day, then we (Traci & I) left for Bayfield, WI... Just running around the North of WI...

Took some hiking trails, walked by the Great Lake (Superior)...then went back to Ashland for the night... right after hiking 3 miles to Lost Falls...

Wednesday Adventures... find some more waterfalls... WE DID! And I did burpees at each one!!!

HERE is the WOD from Casey and Oz:

WARM-UP

500m easy row into...

3 Rnds:

10 Hollow Rocks

10 Superman Rocks

BB Warm-Up:

5 Good Mornings

5 Back Squats

5 Elbows

5 Shoulder Press

5 Stiff-Leg DL

5 Front Squat

Gymnastics Work

NOT FOR SCORE...Perform "LIKE" an AMRAP, but know that this is QUALITY over quantity...take the rest as you need it, and DO NOT go as fast as you can...aim for 3-4 rounds of each couplet w/in the 5 min window...

With a running clock, perform:

0-5 Min:

1 Wall Walk

2-3 STRICT Pausing Pull Up (2 sec pause with chin above the bar)

5-10 Min:

10 sec. Support HOLD on Dip Station

5-10 Inverted BB Row (Mod. Pull Ups)

10-15 Min:

6 STRICT Toes to Bar (or as High as you can get)

3 Inchworms

Down Swinging

30 Cal Row

800 m run

30 KBS (35#)

20 Bar over

Casey ~ WU & Gym Work / 8:52

oz ~ WU & Gym Work / 8:43

I (Oz) had a slight lead after the row. Casey caught me just before the trash can in the parking lot, on the sidewalk down to the weight room at the end of the run...I heard the footsteps but played some strategy and didn't burn out just to stay ahead on the run. It was ON! We both did the Swings unbroken and then muscled through the burpees. This guy (Casey) and the runs is out of control! He is doing a fantastic job and is improving every day. He will be a force to be reckoned with...especially if a dang run keeps popping up! Thanks again for sending the workout! It was a fun morning.