Saturday “Cement Mixer” 11JUL20

Beast River Fitness – WOD

NO EQUIPMENT NEEDED TODAY!

MINDSET
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Metcon

1: Metcon (Time)

12 Rounds for Time with a “contactless partner”

200m Run

20 V-Ups

20 Air Squats
-No equipment needed.

-No contact! Air high fives only.

-Each partner does a full round before switching (6 rounds total each)

-Air high-five to rotate partners

2: Metcon (No Measure)

AFTER PARTY

Body Armor

Alternating On the Minute x 4 Rounds:

Minute 1:

30 Flutter Kicks

Minute 2:

10 Clapping Push-Ups

10 HR Push-Ups