130105

OPEN GYM:

 MID CITY - 930am-11am
UPTOWN- TIME CHANGE- noon-3pm 
Please Sign up under OPEN GYM tab.


Saturday Team WOD: 10am Uptown
1/5/13

Warm Up
2 rounds
Leg swing cycle
400m run
20 pass thrus
15 good mornings
10 roll ups
5 wall squats

Mobility: hips and shoulders

WOD
In teams of 2 to 3: 5-min stations
1: A does 15 KB swings 24/16 while B does AMRAP calorie row
2: A does 4 man makers 25/15 while B does AMRAP wall balls 20/14
3: A runs 200m while B does AMRAP Burpees
4: A does 20 double unders while B does AMRAP push press 75/55
5: A does 15 box jumps 24/20 while B does AMRAP pull-ups
2 mins between stations to write score and prep next station. If 3-person team, partner C rests while A and B work.