Saturday
WOD:
For the weak (9am to 12pm)
“Michael”
3 Rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit ups
For the tough:
American Heart Association Fundraiser from 12pm to 3pm
“Fight Gone Bad”
3 Rounds for points of:
1 minute at each station/max reps at each station
Wall Ball (20lbs/10ft target)
Sumo Deadlift High Pull (M/75lbs, W/55lbs)
Push Press (M/75lbs, W/55lbs)
Box Jumps (20in)
Row (for calories)
Rest 1 minute
The clock does not stop or reset between exercises. On the call of “rotate”, the athletes must move to the next station immediately. One point is given for each rep, except for the row which is one point per calorie.
OR
“The Burpee Challenge”
As many burpees as possible in 10 minutes
Kids may participate by completing as many burpees as possible in 5 minutes
Today is the fundraiser for the American Heart Association! Please stop by to work out during the hours of 12pm to 3pm. You can help by donating $25 per event for your workout of the day, or getting sponsorship for each point scored in Fight Gone Bad or each burpee in the Burpee Challenge. If you don’t have sponsorship, you may choose to donate per point or rep on your own. We will have plenty of snacks and if you’re not working out, you will without a doubt be entertained and inspired by those who are. We encourage everyone to stop by and support the Richland County Sheriff’s Department in their efforts to donate to this great organization. 100% of all proceeds will be donated to the American Heart Associaton.
“Good actions give strength to ourselves and inspire good actions in others.” ~ Plato
