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. Comments are closed.
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