Workout of the Day
SF Fire vs PHX Rise: LIVE Tuesday at 6pm PT
The 2016 NPGL Season started off with a bang last week as Coach Sarah and the San Francisco Fire defeated the LA Reign in the season opener. On Tuesday night the season continues with one of the most heated rivalries in GRID, as the Fire take on the Phoenix Rise (the team that knocked San Francisco out of the playoffs last year) in a Western Conference showdown.
The match will be streamed LIVE on GRID TV on Tuesday evening, Aug 23rd at 6pm PT, and then will be rebroadcast in primetime (after being edited and made fancy a la American Ninja Warrior) on NBC Sports Network starting in September. For all the details on how to watch the season's matches, including this one, click here to get the scoop from the NPGL.
As usual, the Gridmaster offered a prediction for Tuesday's SF vs PHX match and you can read the entire article here - most of the coverage is included below:
Overview
Two 1-0 teams are facing off in the Western Conference second match of the season: the Phoenix Rise, who tipped over the Miami Surge last week and the San Francisco Fire, who toppled the LA Reign. These two teams have a rivalry that goes back to the semifinals in 2014, and we expect a massive push-pull all through the match.
Key Players
Ashley Gatewood, the rookie from San Francisco, made herself a valuable commodity right away in Week 1, with high-speed reps that brought the Fire back against LA in Race 1. Gatewood showed remarkable calm for a rookie and will be be a major asset to this team throughout the season.
On the men’s side, Gerald Sasser performed masterfully in all quadrants of the GRID against LA. Sasser unleashed big sets of butterfly muscle-ups in addition to moving the bar in Quadrant 4 a number of times. Sasser is a seasoned veteran with San Francisco and will be a big force against Phoenix.
For Phoenix, the story in their first match was Blaine McConnell. McConnell has stepped up in a big way while Danny Nichols has been working back up to full strength following some minor knee surgery in the offseason. McConnell turned in a near-perfect match against Miami in every single quadrant of the GRID. He brought the power during the Ladder, hit muscle-ups, rope climbs and Quadrant 4 barbells.
On the women’s side, both Bjork Odinsdottir and Valerie Calhoun will contribute quite a bit up and down the GRID on body-weight elements, and Jamie Hagiya and Jessica Phillips are both lined up to close. Add Emily Loeffler to that mix and the Rise women are among the tightest closing team in the league.
Races to Watch
Without a doubt, the Mirror will start the fireworks. Partner Forward, Race 1, can go either way and these two teams are so good that it simply will be a matter of who is faster. But the Mirror, with heavy thrusters, will bring both teams to the brink of exhaustion early. Although this race will be quick, the power output required is major. Both teams have strong athletes and understand transitions, so the winner is the team that makes every quadrant unbroken without a failed rep. This race will be exciting.
I like Phoenix to win all three points on the Ladder. This team leans heavy, and both the women and the men — including some of the men you wouldn't necessarily expect to move a ton of weight — will. While the Fire have Adam Cantrell, Cam Pernich and Ian Daniel, the Phoenix women should push the overall total, as well as the women’s total, into the Rise column for a sweep here.
Jack and Jill leans a bit toward San Francisco — deficit handstand push-ups into 10” deficit handstand push-ups into freestanding handstand push-ups favors the team that has body-weight dynamos. When you watch the Fire’s Jolaine Undershute, Courtney Walker, and Eric Cardona — especially on the final element — the speed is hard to beat. On the Phoenix side, Calhoun, Odinsdottir and Marcus Filly will run hard to keep up. Calhoun is also fast, and the lead could trade hands a few times, but Cardona will head for the 10 freestanding handstand push-ups and will be hard to beat.
The nine burpees to 10-foot rings in Race 11 will be Bryan Miller’s domain. Quite frankly, I am not sure the Fire have an athlete who can match speed with Miller. Once Miller hits those rings, Danny Nichols will trot out and clean up the nine clean and jerks for the win.
Prediction
San Francisco shellacked LA but may be experiencing a false sense of security. They were not challenged in that match, and Phoenix is firing on all cylinders. I predict the Rise will clinch a postseason match with a win, putting San Francisco in a must-win situation against Miami later in the week.
-Gridmaster (NPGL)
Will Sarah and the San Francisco Fire be able to avenge their 2015 playoff loss to Phoenix? We'll find out on Tuesday night!
WOD for 08-23-16:
Strict Press:
5x3
Across
Repeat your loading from 08-15-16 or add 2-4%
-then-
For Time:
30-20-10
Calorie Row
Handstand Push-ups
Kettlebell Swings @ 70/53 lbs
The Natural Flaming Squirrels at The 2016 Lifeworx Throwdown
"The Natural Flying Squirrels" took the competition floor on Saturday at the 2016 Lifeworx Throwdown in San Jose, and did what they do best - kicked some ass, moved well, had a blast, and picked up various heavy things quickly. If they ever invented a Sinclair Total equivalent at fitness competitions then these three may have registered pretty high on the chart, as they accomplished some pretty cool stuff while most likely being the lightest/smallest team in the field. One highlight caught on video was Kate's finish on the clean/front squat ladder (175 lbs for 1 squat clean + 2 front squats)!
Thanks to all who made it out to cheer on our team, including Lindsay H, James, and Coach Cody. And a big thank you to Coach Sparkle for not only running "Camp Sparkle" at Arena Ready bright and early on Saturday morning, but then making her way down to the competition to make sure the team had everything they needed, and looked stylish while competitively exercising (which, let's be honest, is half the battle anyway).
Great work, Team! Next time around I vote for "Natural Squirrel Fighters" or maybe even "Squirrel Nut Zippers" as a team name. Just sayin'.
REMINDER that Monday evening's 7:00pm Yoga Class is re-scheduled for Sunday, August 28th at 10:00am.
WOD for 08-22-16:
Every 90 Seconds For 10 Rounds (15 Minutes):
Power Clean + Squat Clean + Front Squat
Climbing
-then-
3 Rounds For Time:
400m Run
10 Front Squats @ Bodyweight (no rack)
(Compare to 10-29-14)
Randy & Amie: Good Luck But Not Goodbye
Weekend Events Reminders
Randy & Amie
Sadly, two more violators of the Arena Ready Moratorium are preparing to depart San Francisco for their new adventures in life - a new home, new baby, new surroundings. Randy and Amie have been such a big part of the AR community for several years, and while we are selfishly sad to see them go, we are also excited for all the new experiences that are about to become a reality for their family.
We've loved having you two (three!) as a part of our community and we wish you all the best. As with anyone who has become family here at Arena Ready, we require that you come in and say hello every time you're in the city - and if I hear otherwise then everyone gets burpees and country music.
Some parting words from our friend Randy, in case you missed it on the Arena Ready private Facebook group:
Hey Arena Ready peeps... before we leave, I wanted to post a huge THANK YOU to Rob, Sarah and all the AR coaches! When I first started at Arena Ready, I didn’t think to take a "before" photo, so I found one I think that’s pretty close to when I first started. It’s definitely the worst picture I could find of an unhealthy me in the last 4 years, just over a year before starting AR. I truly believe without Rob and Sarah’s programming/coaching and all of the AR coaches' watchful eyes and support, I wouldn’t have made it the last 2.5 years. And for the times when my zeal exceeded my abilities or just general wear and tear, thank you Taylor and Sal for putting me back together! I am extremely grateful for the journey I’ve been on with this community. I don’t plan to disappear completely and I hope it’s not long before I can drop in, but you’re all welcome to visit if you’re passing through Sacramento, need a pit stop or just want to say hello.
Thank you all so much for an amazing experience!
BTW the group shot, of course is by OHD’s Jenny Morgan, and is my fav from this year’s open. This set of poses was supposed to be "Blue Steel" but pretty sure I’m also seeing Le Tigre, Ferrari and Rob pulling off Magnum! “Glorious!” :p
Cheers!
-Randy
Amie's due date WOD with some of the 7am crew!
And a farewell (for now) to Randy and Amie - or a drop of the mic, as it were - wouldn't be complete if we didn't all say it one more time... ladies and gentlemen give it up for Arena Ready's own MISTER RANDY WATSON!!!
WOD for 08-20-16:
In Teams of Three Athletes...
For Total Time:
BUY-IN: 1000m Run, Starting TOGETHER
2 Rounds With "Waterfall" Start:
400m Row
30 Wall Balls @ 20/14 lbs to 10/9 ft
20 Toes-to-Bar
10 Curtis P Complexes @ 95/65 lbs
BUY-OUT: 100 Lateral Burpees Over Barbell SPLIT
The Curtis P Complex is: Power Clean + Lunge Right + Lunge Left + Push Press
All three athletes start the BUY-IN run TOGETHER and all three athletes must complete 1000m. The "waterfall" start can begin with the first athlete to complete the run starting the row immediately (he/she does NOT have to wait for the other two athletes to complete the run). An athlete cannot start on a movement station until the teammate before him/her has cleared that station (e.g. Athlete 2 cannot start the wall balls until Athlete 1 has completed the wall balls, and Athlete 3 cannot start the row until Athlete 2 has completed the row). Teams cannot start the BUY-OUT until all three athletes have completed 2 full rounds - and the burpees over the barbell are shared and can be SPLIT in any fashion, with only one athlete working at a time.
SF Fire Defeat LA Reign 21-14
On Thursday, Coach Sarah and the San Francisco Fire defeated their Western Conference foe, the LA Reign, by a score of 21-14 in the Fire's 2016 NPGL season opener. You can read the match re-cap here, watch the archived broadcast on GRID TV, and view the network broadcast on NBC Sports Network in September. A few excepts of the match re-cap are included below:
Before they even stepped foot on the GRID on Thursday night, the San Francisco Fire’s rookies knew: they were going to mess up and no one was going to bat an eye about it.
“We were all rookies once,” San Francisco veteran Sarah Hopping Estrella said of the message before the Fire’s first match.
But when the dust settled on the Fire’s 21-14 win over the Los Angeles Reign, you’d be hard-pressed to find too much to quibble about. San Francisco came out firing, winning five of the first six races, and looked incredibly poised under the pressure of their first National Pro GRID League match this season.
“We had some pregame jitters,” Fire Head Coach Ben Wise said of his club, which ended its season last year with a semifinal loss to Phoenix. “People maybe moved too fast even, or didn’t follow the transition. A couple kettlebell handoffs, not starting the muscle-ups right away. But, for the most part, I think the hard work by everyone here paid off big-time.”
The Reign let a key Fire miscue slip away in Race 2, as San Francisco dropped the bar on their hang cleans in Quadrant 3, forcing them to run back to the start. LA was the first to get to its final 10 reps, but San Francisco out-cycled them to narrowly take the race win.
“I love our team,” Estrella said. “I think the rookies came in really hungry, really prepared. Training camp was great- they brought everyone in and feels like we are a team already. Those who have been back are excited to be back, excited to be a part of it and excited to be part of this opportunity. I’m so glad to be on this team.
“It feels like our team is even more well-rounded than last year.”
-Brittany Ghiroli (NPGL)
It's back to the practice GRID for the Fire on Friday, as they have little time to celebrate their season-opening victory knowing that a showdown with their heated rival, the Phoenix Rise (the team that defeated them in the playoffs last year), is just around the corner: Tuesday, Aug 23rd at 6pm PT.
Go Fire!
WOD for 08-20-16:
3-Position Power Snatch (high hang, knees, floor):
5 Sets of (1+1+1)
Climbing as technique allows
-then-
A) Against a 6-Minute Clock:
40 Calorie Row
40 Box Jump Overs @ 24/20 in
Max Reps Hang Power Snatches @ 95/65 lbs
-REST 3 MINUTES THEN-
B) Against a 4-Minute Clock:
20 Calorie Row
20 Box Jump Overs @ 24/20 in
Max Reps Hang Power Snatches @ 95/65 lbs
Arena Ready at The 2016 LifeWorx Throwdown
This Saturday a team of three from Arena Ready will compete at the 2016 Lifeworx Throwdown in San Jose. Team "The Natural Flaming Squirrels" is comprised of Zach "The Natural", Coach Jon "Inferno", and Kate "The Flying Squirrel" - they came up with the creative team name all by themselves (insert humorous comment of your choice here). But seriously, these three athletes make a formidable team, and they will have Coach Sparkle on site to keep them in line and to make sure they stick with the game plan (after she conducts Camp Sparkle during AR's 8am Saturday class first, of course - no 9am Camp Sparkle this week, parents).
If you're available this Saturday our team would love your support - heat times and event location are included below:
Heat Times:
9:05am, 11:03am, 1:15pm
Location:
CrossFit Lifeworx
14388 Union Avenue
San Jose, CA 95124
Good luck you three (+ Coach Sparks)! Get after it, kick ass, and have some fun!
WOD for 08-18-16:
For Time:
4 Rounds of "Cindy"
1 Round of "DT"
3 Rounds of "Cindy"
1 Round of "DT"
2 Rounds of "Cindy"
1 Round of "DT"
1 Round of "Cindy"
1 Round of "DT"
1 Round of "Cindy" is:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of "DT" is:
12 Deadlifts @ 155/105 lbs
9 Hang Power Cleans
6 Push Jerks
SF Fire vs LA Reign LIVE: Thursday, Aug 18th 3pm PT
The 2016 NPGL Season starts on Wednesday with two matches, and then Coach Sarah and the San Francisco Fire take on the Los Angeles Reign in their opening match on Thursday, Aug 18th at 3pm PT. Matches will be aired in primetime (after being edited and made fancy) on NBC Sports Network starting in September HOWEVER you can watch all the matches LIVE via GRID TV (click here). For all the details on how to watch the matches click here to get the scoop from the NPGL.
The Gridmaster offered a prediction for Thursday's SF vs LA match and you can read the entire article here - an excerpt is included below:
LA’s Monique Williams is the 2015 MVP. Alongside her is the 2016 NPGL Draft No. 1 pick Kelly Wild, veterans Sheila Barden and Tonia Osborne, and some new, hungry rookies. Watch for both Williams and Wild to run rampant in all four quadrants of the GRID. Rob Blackwell will handle much of the leadership within the men’s squad as the most experienced member of that team, but Shane de Freitas, a world-class gymnast from Barbados, will undoubtedly be a standout in the Echoes with handstand push-ups, muscle-ups, and in the body-weight elements required in Jack and Jill .
For San Fran, I expect Sarah (Hopping) Estrella to be a major force through this entire match. Although the weights are light as compared to other matches, Estrella is strong and I expect her to handle perhaps two quadrants of the Mirror, and much of the barbell work in Quadrant 4 of the Echoes and the Triad. This should not detract from the other very strong women on this team, but without a doubt, Hopping will be clutch.
For the men, Eric Cardona will execute lightning fast handstand push-ups on both Echoes, which will be put LA’s de Freitas to the test, (see ”Races to Watch”) and Tyler Cummings will be a factor in the Triads picking up reps for his teammates if needed, especially on the rope climbs.
Adam Cantrell, a second-year Fire athlete, should be dominant in this match. He is the perfect size and speed for Pike’s Peak — with its relatively light weights and Cantrell’s shorter levers, he will be all over Quadrant 4 cycling the bar like a boss.
- Gridmaster Previews: San Francisco at LA Reign
Time to get excited for some fast-paced GRID action!
WOD for 08-17-16:
On a Running Clock...
A) At 0:00
For Time:
800m Run OR Row
60 Walking Lunges
40 AbMat Sit-ups
20 Kettlebell Goblet Squats @ 53/35 lbs
B) From 14:00 - 34:00
Back Squat:
5-5-5-5-5
Climbing
Add to you top set from 08-12-15
Aug 22nd Yoga Rescheduled to Aug 28th
We had another great yoga class on Monday night with Dani, so we wanted to notify you all well in advance that our Monday evening, Aug 22nd yoga class will be re-scheduled for Sunday morning, Aug 28th at 10am. Hopefully this will allow some folks who normally cannot attend yoga on Monday nights to give it a whirl on a Sunday morning... perhaps even after Open Gym!
As always, let us know if you have any questions - and thanks for your attention.
WOD for 08-16-16:
Alternating EMOM For 5 Rounds (10 Minutes);
MINUTE 1: 12 Alternating 1-Arm Dumbbell Power Snatches, pick load
MINUTE 2: 6-12 Strict Ring Dips, pick reps
-then-
4 Rounds For Time:
21 Kettlebell Swings @ 70/53 lbs
15 Box Jumps @ 24/20 in
9 Burpees
Finding a Common Bond
I love this guy's enthusiasm. Plus - wait for it (at about 3:57) - he knows what's up...
Did anyone notice we didn't run at all last week? Huh.
WOD for 08-16-16:
Strict Press:
5x3
Across
-then-
4 Rounds, Go Every 4 Minutes:
400m Run
25 Wall Balls @ 20/14 lbs to 10/9 ft
Score by your SLOWEST time for any given round.
Keep Showing Up
Keep showing up. It's a refrain that runs through so many of the stories we hear at the Olympics - the commentators had a lot to say about unfinished business for Ali Raisman and Michael Phelps. Michelle Carter just won gold in the Shot Put after finishing 15th in 2008 and 5th in 2012. This evening I was especially struck by the back story for Anthony Ervin, a 2000 gold medalist who went through a rough patch, then experienced a disappointing race in 2012 and made it back to earn another gold at 35 years old.
The funny thing is that they wouldn't have had these experiences if they had given up, and you can bet they fought through an awful lot of doubt, discouragement, and difficulty in the four years leading up to these successes. It's easy to watch the end result - the accomplishment - and get duped by the apparent simplicity - the ease with which they prove they are the best at what they do.
The truth is, they kept showing up. I obviously haven't spoken with any of them, but I know something about unfinished business. If I had to guess, they knew they could be better, and that they still had a desire to explore the limits of their capacity. Maybe part of them also knew they might never again be this good at anything else they will ever pursue. They ultimately kept believing that their efforts were worth it, even with an uncertain outcome.
What does this have to do with us? Keep showing up.
We all go through really dark times, in which we don't understand why we're experiencing what we are, or feel inadequate, or fear failing. We all set goals without knowing if we're equipped to actually reach them, or whether we'll have the opportunity to experience success. Sometimes we all worry that we will never even be okay again. Honestly (and not to belittle life's bigger struggles) this can sometimes happen within the course of a single 12 minute WOD.
I recently read an article written by Allison Schmitt about her journey back to the Olympics - fighting through a deep depression, and the loss of her cousin. It made me want to post to this group, our Arena Ready family, to tell everyone how much I'm glad that you show up every day. You face the difficult workouts, you face the difficult in your life, you support each other through your struggles, and you get better. Sometimes you can't see the victory that's coming, but you also know that sometimes it takes a full 16 years to earn a second gold. I really firmly believe that no matter how dark it is, no matter how little you think you'll make it through, you always will. You are Arena Ready: Fully prepared for ALL of life's obstacles.
(Where are the heart emoticons when you need them?)
WOD for 08-13-16:
In Teams of Three Athletes...
For Time:
100 Calorie Row
100 Chest-to-Bar Pull-ups
80 Calorie Row
80 Deadlifts @ 155/105 lbs
60 Calorie Row
60 Front Squats @ 155/105 lbs
40 Calorie Row
40 Push Jerks @ 155/105 lbs
20 Calorie Row
20 Clusters (AKA "Squat Clean Thrusters") @ 155/105 lbs
Only one athlete working at a time. Reps may be partitioned in any fashion and do NOT have to be split evenly.
Camp Sparkle Saturdays
Parents working out on Saturday mornings at the 8am or 9am class can take advantage of "Camp Sparkle" AKA Coach Lindsay's kiddo supervision. Check out the Arena Ready private Facebook group (click here to request to be added) and search "Camp Sparkle" to pull up the threads with relevant details (contact info, how & when to reserve for your little one, etc.). You can also post any questions you might have in the comments section.
Happy Friday, athletes!
WOD for 08-12-16:
On a Running Clock...
A) From 0:00 - 12:00
Snatch Balance + Overhead Squat:
5 Sets of (1+1)
Climbing ONLY as technique allows
B) From 12:00 - 27:00
Back Squat:
15 Minutes For a Heavy Set of 5
Add to your top set from 08-02-16 and 07-22-16
C) At 30:00, For Time
"Annie"
50-40-30-20-10
Double Unders
AbMat Sit-ups
(Compare to 10-24-14)
Every Time You Don't Hook Grip...
...a clean or a snatch, a little piece of me dies inside. Seriously.
The other day a fairly experienced athlete at the gym (who shall remain nameless) said to me something to the effect of, "Huh, we don't really cover the hook grip that much. Plus it hurts my thumbs, so I don't really do it anymore (insert chuckle here)." I almost started crying.
I pointed out to said athlete that we've posted about the kook grip many times over the years, including THIS RECENT POST HERE, that we coach it (in varying degrees) in nearly every class that includes snatches or cleans, and that I've actually seen him/her hook gripping the bar previously... on multiple occasions. Said athlete then looked at me with sadface and pleaded, "Well, yeah sometimes I do it, but it still hurts. But, like, what about my thumbs?"
WHAT ABOUT MY DYING SOUL?!
Kidding. Sort of. But seriously folks, I know the hook grip can be uncomfortable but it really does help, and it becomes quite essential when snatching or cleaning with any weight (or rep scheme) of significance. I realize that some athletes have small hands, but before you start feeling too sorry for your small hands and little thumbs consider this:
That little guy weighs 123 pounds and there he is snatching 289 pounds. I'd be willing to bet his hands are much smaller than any other gentleman in our gym, but trust me he did not lift that weight without a hook grip, and that barbell has the same 28mm diameter as the "red bars" we use.
As mentioned in the linked post above you can tape your thumbs to help with the initial discomfort, and we can show you how (that linked post has a video showing how most of us do it) - we provide free tape at the gym so use it (but please don't abuse it)! You can also stretch your thumbs to help adjust to the position required in the hook grip - come to class on Thursday and we'll show you a little stretch that might do the trick over time.
Still not convinced? Ok, have fun with the hang power cleans on this one then...
WOD for 08-11-16:
Alternating Every 90 Seconds For 4 Rounds (12 Total Minutes):
100m Kettlebell Farmer's Walk, HAP (pick load)
40m Bear Crawl
HAP = "heavy as possible." Yes, the farmer's walk should be unbroken.
-then-
For Time:
15-12-9
Hang Power Cleans @ 165/115 lbs
Burpee Box Jumps @ 24/20 in
Olympic Coverage & Female Athletes
Anyone who has spent some time at Arena Ready knows that we have some pretty badass women in our community - strong, fast, fit, successful, intelligent, you name it. They're everywhere! They're also annoyingly humble and do a fairly poor job (IMMO in my man opinion, or "manpinion" if you will) of pointing out said badassery & legit status to others. So while I would love to take full credit for every example of their impressive fitness achievements, and then mansplain their significance to anyone willing to listen, I try my best to actually give credit where credit is due.
(I hope everyone can sense my tongue firmly in cheek when reading the last couple of statements, save for the part about giving credit where it's due... you never know, since serious to sarcastic then back to serious is a risky blog undertaking)
While watching coverage of the Olympics this week, and marveling at many of the performances by both male and female athletes alike, I found some of the commentary surrounding female athletes surprising - some of it laughable, some of it offensive, some of it perhaps taken out of (intended) context, but much of it just plain perplexing. More than a few times I found myself thinking, "did they just really say that?!" It made Hoda Kotb's frequently awkward (yet often harmless) commentary during the opening ceremonies seem almost refreshing by comparison:
"Every four years someone gets to say it, and now it's my turn... CHECK OUT Djibouti!!!"
Yes, Hoda, thank you. Check it out indeed. It's OK, I squat semi-regularly.
Anyhoo, New York Magazine posted a recent article on the topic of commentary around female athletes at the Rio Olympics, and you can read it here ("The Media's Olympic Overage Reminds Us Just How Taxing It Is To Be a Female Athlete") - below is an excerpt:
The Summer Olympics — that series of sporting events that whips spectators into a patriotic frenzy every four years — started just four days ago, but several media outlets have already reminded us exactly how taxing it is to be a female athlete.
The first offense came from NBC commentator Dan Hicks. When Hungarian swimmer Katinka Hosszú won a gold medal and broke a world record in the 400-meter individual medley, the camera panned to her husband, who was watching in the stands as Hicks said, "and there's the man responsible." Hicks later apologized for his phrasing and, "wished he'd said things differently," but not before Twitter could drag him...
What are your thoughts on it all? We'd love to hear about it in the gym.
WOD for 08-10-16:
On a 30-Minute Running Clock, Split With a Partner...
A) From 0:00 - 24:00
BUY-IN: 2000m Row, then...
AMRAP in Remaining Time of:
24 Toes-to-Bar
48 Overhead Walking Lunges w/Plate @ 45/35 lbs
400m Run
Only one athlete working at a time. Reps/work are shared and can be split in any manner the team sees fit. Score is the team's total rounds + reps completed of the triplet. If time expires while on the run, credit the partial run based on the last 50-meter marker passed.
B) From 24:00 - 28:00
Rest 4 Minutes
C) From 28:00 - 30:00
AMRAP 2 Minutes w/Partner:
Medicine Ball (or Bumper Plate) Russian Twists, pick load
Only one athlete working at a time. Scale intelligently if you are new to these - nobody sees your summer abs if you can't sit-up to get out of bed in the morning.