Long WOD Endurance

 In Workout of the Day

Hello Everybody!  One of our members, Alicen Flores, is currently a senior at Alamo Heights High School and getting ready to head off to college.  She has been a member at MCFSA for just over 2 years and has been a dedicated, hard working member since the day she walked in the gym.  She recently submitted a scholarship essay to a program that offers scholarships to the students who receive the most votes for their essay.  Below is a message from Alicen about the scholarship essay program along with a link to see that essay.  PLEASE CLICK ON THE LINK VOTE FOR OUR ALICEN.  She is totally awesome and deserves every vote!

“The top ten students with the most votes will advance to the finals and the winners will be selected. First prize is $10,000, second is $3,000 and third is $2,000. I feel blessed to have spent the past few years with my Mission family and hope that they can help me prepare for the next step of my life…COLLEGE! Below is the link where people can find my essay and vote for it! The voting ends on May 1st so please help me spread the word to get as many votes as possible! They can even ask their friends and family to vote too! I attached a photo of myself just in case you thought it would be easier for people to put a name to a face. I appreciate all of your help!

WARM UP

200m Run

1:00 Jump Rope

200m Run

12 to 1 of single leg jump rope

200m Run

50 DU (15 attempts)

200m Run

30 walking Lunges

200m Run

20 Squats

ENDURANCE/WOD

For Time: (35:00)

2 Rounds:

1200m row/run (50 cal on AD)

15 Burpees over small box

30 Toe Through Ring

15 Push-ups

30 Air Squats

Cash Out:

Coach’s choice

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