121229

Open Gym: 9 to noon, Mid city only


Saturday Team WOD

12/29/12

Warm Up
2 rounds
250m row
20 pass thrus
15 banded side steps
10 roll ups
5 wall squats

Mobility: Hips & shoulders

WOD: Count Down to New Years!
In teams of 2, complete AMRAP for 20:13
10 Burpees
9 Goblet Squats 32/24
8 Push Press 75/55
7 Wall Balls 20/14
6 Russian KB Swings 32/24
5 Squat Clean Thrusters 75/55
4 Pull ups
3 KB SDHP 32/24
2 Rope Climbs
1 800m run
Partner A does all 10 burpees, then Partner B does all 10. Then A does 9 Goblet Squats, then B does 9. This continues until the run where both Partners run the whole 800 together. Then you start the "countdown" again. Score is how many rounds of the countdown your team completes. Partial rounds count.