30 Jul FRIDAY, JULY 31ST

REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE.

TOWN HALL MEETING FOLLOW UP, today at 3-4pm. We will be discussing our progress and action plan on our non-profit initiative and we would love to hear your thoughts on our execution plan. In addition, if there are areas you’d like to help with, we’d love to have you be a part of things! Here is the link to join.

Weather forecast is cloudy/windy = class is on! Wear sunscreen and bring water!

WOD:

5 x 500m row

2-3 min rest between sets, or until partner is finished, and erg is cleaned.

1. 500m row @ 90% effort

2. 500m row @ 20 sec slower split than part 1.

3. 500m row @ 15 sec slower split than part 1.

4. 500m row @ 10 sec slower split than part 1.

5. 500m row @ Max effort, blind.

LINK FOR VIRTUAL CLASS HERE!
Password: 549884
Class @ 12 PM

Virtual/ Home WOD option:

1 min on/ 1 min off- 5 rounds. (20 min)

1 round =

10 Burpees, then, shuttle runs for reps in remaining time

Rest 1 min

15 Jumping air squats, then shuttle runs for reps in remaining time

Rest 1 min