WOD 081017

Did Medcon with Herb and Kurt: Video below - Note: I got the wrong time for kurt, his real time was 6:39 not 6:30

Then i worked out with the Kat and Pat. It was a good way to show how the same workout can be scaled for different abilities.

1st:
5 rounds - 6:42
250m row
5 burpees

2nd: 10 reps of each exercise (*with weighted vest)
Round 1 - air squats, box jumps, ring pushups
Round 2 - Same as above plus: ab wheels
Round 3 - Same as round 2 plus: pistols (5 each leg)

the ladies did: air squats, step ups, bench pushups/dips, ab mat situps, lunge squats - all at body weight.