WOD Thursday 3-12-20


HEY YOU GUUUUYYYYSSS!! We are planning to have some fun and run the Spartan race in Monterey June 6th 2020!! What you need to do..
1) go to the spartan race Monterey website
2) join an existing team
3) join team CSA Army
4) pay your dues and your ready to go!!
* Coach Daryl is taking the lead on this one and starting the first Saturday in March he will be running a spartan race workout at 11am every Saturday leading up to the run!! Jump in on the fun! If you have any questions or concerns please ask Coach Daryl, Christine, or Jess.
**Anyone is welcome to do the Saturday spartan wod whether you plan on joining or not. The more the merrier


5 rounds for time of:
Row Calorie, 2 mins
Run, 400 m
** Bike or Row 2 minutes for max calories may be used in todays wod.

Scaled Version:
Run 200 meters instead of 400

Cash Out:
Hypertrophy Work-
Reverse Sled Drag 3 x 100′
Hack Squat 2 x 15
Tempo Single Leg DB Deadlift 3 x 6/leg :3 sec down and :3 sec up

Couch Stretch:
1-2min each side
Banded Hamstring Stretch:
1-2min each side