Another fun early Sunday session in Cott. We're getting a good little turn out these days - today Ric joined us and was sane (insane?) enough to meet me at 7:30am unlike the other kids who didn't show up until 8 (or almost 8:30 for the ones running late).
WOD 1
beach run
approx. 20 minutes
This was fun - just a nice warm up and catch up for Ric and I. It's nice to have someone to chat with and share stories as it makes everything hurt a bit less.
WOD 2
30 seconds on/ 30 seconds rest
air squats
hspu's
ring holds
pullups
Didn't keep count on this one but it was good to work on the movements. This was mainly just a filler while waiting for the boys running late to show up.
WOD 3
team WOD (one person working at a time)
25m sprint
120 one arm KB swings
25m sprint
150 air squats
25m sprint
approx. 30 minutes
We split into two teams of three. I was working with Tim and his girlfriend Nat (who is very new to crossfit type workouts) and Vini, Mark and Ric were on the other side. It was fun as initially it was just sprints and swings and we added to it as we went. It was pretty solid and we were fairly evenly matched.
Afterward we went for coffee - always the best part of Sunday morning WODs.
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