well this is lovely!  everyone can do it.  Nothing weird, just a nice workout.   Pacing will be key here.

REMINDER – PYJAMA DAY!

For the next 5 weeks:

  • Friday from 6 am onwards we will all be doing the wod – for the whole day!  Everyone will judge each other.
  • No 5:30 PM class on fridays
  • Warm up at 5:30 pm – First heat at 6:00 pm.  We finish at 7:30 PM and onto SABINA’S – Thank you Kat for making reservations.
  • Saturday 9 am to  Monday night at 6 pm – you can do the workout but you are responsible for having a judge.  It’s never been a problem before, so should be fine as long as it doesn’t interfere with the class. Saturday at 11 am – the teens will be doing 19.1
  • You must enter your score before 8 pm on monday if you are registered online.  We will then validate your score before wednesday.
  • There are score sheets on the board for your team – your actual wod score does not matter. Your participation and Enthusiasm sure do!

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target

VARIATIONS

Rx’d: (Ages 16-54)
Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:

Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:

Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target

Masters 55+:

Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:

Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

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