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9 a.m. WOD at Functional Fitness 204

4 3-minute stations with 1 minute of rest between each:

10 push-ups/10 body rows (pull-ups)

Burpees/lunges

Bear crawl/sit-ups

Box jumps (step-ups)/squats

Hermetic Code Legislature WOD after Frank’s tour (about noon):

Frank’s website: http://www.frankalbo.com/

The WOD starts and ends down by the drunken fishermen on the riverwalk

5 rounds (30-minute cap):

Rep scheme:

Round 1 – 3 reps

Round 2 – 7 reps

Round 3 – 9 reps

Round 4 – 11 reps

Round 5 – 13 reps

Squats

Sprint the Riel stairs

Box jumps on fountain ledge (don’t fall in!)

Sprint the Ledge stairs

Handstand push-ups against the columns or push-ups

Sprint down ledge stairs

Box jumps on fountain ledge (don’t fall in!)

Sprint down Riel stairs