For those of you who are participating in the World Life Fitness Challenge WEIGH-INs are at 7:30am. Benchmark wod immediately after.
For those of you who are coming for our Saturday partner wods..
WARMUP
Group mobility relay
5, 3, 1
5rds
Row meters 300m/200w
10 American KB Swings rx 53/35, Sc/masters 44/26, masters sc 35/18
10 Kb goblet squats
[when all 5 rds are complete - partner run 400m]
Row meters 300m/200w
10 American KB Swings rx 53/35, Sc/masters 44/26, masters sc 35/18
10 Kb goblet squats
[when all 5 rds are complete - partner run 400m]
3rds
20 ball slam 30/20/10
20 box jump 24"/20", 20"/12"
[when all 3rds are complete partner run together 400m]
1rd
30 Hang Clean 115/75, 85/55, 65/35
30 Push Press 115/75, 85/55, 65/35
[partner run 400 meters]
NOTE: every 4 minutes both partners need to do 4 burpee jumps
