120915

8 am Competitors Class at Midcity

9 am - Free Introduction at Uptown

10 am - Whole Life Challenge prelims at Midcity - We are going to get the grill out, we have about 12 lbs of chicken, a bunch of guac, and some veggies.  You are welcome to bring anything you like, nothing is required.  We hope that we will be finishing the final heats by noon, depending on how many of you show up!

10 am - group class at uptown - for those who could not hang with the WLC....

Warm-Up
Run 800/Row 1000
3 rounds:
1-length lunging pass thrus
30-seconds samson stretch each side
10 wall squats
5 wall climbs
10 sit ups
5 burpee broad jumps

Team WOD:
In teams of 2-3, for time.
Run 800m
80 Russian KB Swings 24/16
Run 400m
40 Shoulder-to-Overhead 95/65
Run 200m
20 Overhead Squats 95/65
Run 400m
40 Bar Facing Burpees
Run 800m
80 Box Jumps 24/20
** All team members must complete the run before the movements can be completed.
** Only one team member working on a movement at a time.
** 30-minute time limit. One second will be added for every incomplete rep.