A1. Reverse Lunge 3×8-10/side (no alternating) – weaker side first; A2. Scapular wall slide 3×8.
B: With a partner – 20 min AMRAP: 1 c2b pullup, 1 box jump (24″/20″), 2 c2b pullups, 2 box jumps, 3 c2b pullups…etc. [Beginners sub pullups for c2b pullups]
8X100m sprints with full recovery
I asked our top fundraiser, Jansen, to let us know his secrets in raising $1,000 for “Hope for Kenya.” Here’s what he had to say: “My trick was getting family and friends to pledge a nickel, dime, or quarter for every repetition I knocked out. That lined up my incentives such that I was literally WODing for charity and my performance counted for something more than tallying reps. It also made it fun for my sponsors who razzed me for falling short of the four rounds I claimed I’d knock out (I was five pull-ups short). At any rate, people’s inherent generosity and altruism never ceases to inspire and amaze. Fundraising last weekend was no exception.”
“As for my personal motivations, I’ve spent a number of years living abroad in the developing world and know the following to be axiomatic: even in a recessed economy where many of us feel the financial pinch, we hit the geoeconomic jackpot and certainly have the wherewithal to spread the wealth, even if it’s just a nickel at a time.” Thanks for your great efforts, Jansen!
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Here’s what’s on tap for Tuesday’s classes:
Black Box WOD and Beginner WOD:
A: 1 Clean Pull + 1 Clean + 1 Hang Clean x7 sets
B: 5 rounds for time: 5 deadlifts (275#/185#), 10 burpees [Beginners: scale down the load on deadlifts]
15 min AMRAP 400m Run, 20 Squat Jumps & 20 Push-Ups