100828

Saturday


Warm Up

Run 400 or row 500 m

Then 3 rounds
5 kick up into handstand, advanced - not against a wall
10 ring push ups

Then 3 rounds
10 overhead squats
10 back extensions

Team WOD

In teams of 2 or 3 complete the following stations

1.  Kettlebell swings

2. Shuttle Run

3. Burpees over hurdle

4. Ring dips

Each station will last 5 minutes and one person will work at a time

Score = KBS + Shuttle Run x 5 + Burpees x 2 + Ring dips

Also, don't forget:  Tonight (Saturday), The Bulldog, 9 pm... Come wish Stephanie a happy birthday, she is considering accepting us as friends, lets show her a good time!