120908

9/7/2012

Saturday

10:00 am-Group WOD, Uptown

Warm-up
Leg swing cycle FB/LR 10 each side
Run 800m/Row 1000m
2 rounds:
30-sec samson stretch each side
2-length lunging pass thrus
10 Wall Squats
10 Back Extensions
15-sec L-sit

Geaux Saints Regular Season Home Opener!
AMRAP 32 minutes, 7-min quarters, 2 min rest at the half, 1 min rest after 1st and 3rd quarter

In teams of 3-4, move "down the field" as many times as you can during the AMRAP.
10 Goblet Squats 24/16
20 Russian KB Swings 24/16
30 Jump Squats
40 Box Jumps 24/20
50 Double Unders
40 Burpees
30 Wall Balls 20/14
20 Dumbell Squat Cleans 35/25
10 100m sprints

Only 1 person working at a time. Teams will hold 1 45/35 pound plate the entire time. If the plate hits the ground, immediate 10-burpee penalty for each on the team!

11:00 am- Competitor's Class at 540 N. Cortez
Come in early to get your warm-up/ mobility in. Be ready to start the Burgener Warm-up at 11am. We will be teaming up/judging in two heats for the workout.

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