120922 (saturday!)

10 am Group Wod!

Warm-Up
Run 400m
2-min couch stretch each side

3 rounds:
1 length centipede with push-up
1 length samson stretch lunges
10 pass thrus
10 pull-ups
10 burpee broad jumps

In teams of 2-3, 5-min stations for max reps:
1: While Partner A rows 10 calories, Partner B does AMRAP Abmat Situps
2: While Partner A does 2-lengths Farmer's Carry, Partner B does AMRAP KB Swings 24/16
3: While Partner A runs 100m, Partner B does AMRAP Burpees
4: While Partner A does 15 double unders (or attempts), Partner B does AMRAP thrusters 45/33
5: While Partner A does 5 man makers 35/25, Partner B does AMRAP wall balls
**2-min between stations to get score on the board and switch
**Teams of 3 will carry a plate 45/25, if the plate touches the ground each member on the team must complete 10 burpees immediately.

 Open gym: Uptown, 2pm-4pm