Back Pedal

The 9am crew trying out the back pedal shuttle runs this morning.

 

back pedal.jpg

We received a really nice email from Terry Fitz yesterday and we wanted to share it with you:

"Hi--  Just a quick note of thanks recognizing the stellar training guidance provided by everybody at  SCC.  I started training with you folks in order to improve strength and endurance, and gains in both helped immeasurably in completing a 14+ hour teambuilding/endurance event this last weekend as depicted in the linked video."

Now check out the video of what he did. Pretty awesome. Can you spot some well known Crossfitters in there?....

http://vimeo.com/79836933

Workout:

3x20 GHD Sit Up
3x20 Hip Extension

3 Rounds:
5 Chest to Bar Pull Ups
10 Wall Balls (14/20#)

10 30m Back Pedal/Forward Run Shuttle Runs

3 Rounds:
20 Double Unders
15 Chest to Bar Pull Ups

200m Run

3 Rounds:
30 Wall Balls
60 Double Unders