triple 3 – Mon 5.21.18

 In W.O.D.

Triple 3 looks like a pretty cool WOD, that I 100% will be scaling with the Beginner Option!  Coaches, if they athletes take shorter time to complete the WOD, add a skill as needed, or stretching…..How about Yoga in the evening!?

ConditioningTriple 3
For time:
3,000-m row
300 double-unders
3-mile run

Scroll for scaling options.

• You and Mat Fraser Vs. Linda and Triple 3

Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.

Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run

Intermediate Option
For time:
2,000-m row
200 single-unders
2-mile run

MARK your calendars!!

  • Mondays at 7pm The Compound is offering yoga!  All levels are welcome! $5 for members.  $10 for non-members.
  • Monday, May 28th – Memorial Day “Murph” – Classes at 8 and 9 am only that Monday.  Afterwards, The Compound will be hosting a going away party BBQ to follow for Coach Leighna.
  • Friday, June 1st – Compound Game Night 6pm at Brass Tap (Also going away party for Coach Buck!)
  • Saturday, June 9th – The Compound is hosting a FREE yoga class Saturday, June 9th from 8:30-9:30am!  Come out for an awesome yoga class, in store discounts , and prizes!
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