130511

Saturday Schedule

9 am 
8422 Burthe St - Free Introduction
540 N Cortez - Fundamentals Make Up
                     - Competitors Class
                     - Gymnastics Class

10 am - Group Class - Both Locations

11 am 
540 N Cortez- Open Gym - until probably about 1 pm

___

Saturday
05/11/2013

Warm Up:
Run 300m easy, 100m fast
Then 2 rounds:
20 lunging pass thrus
10 good mornings

Mobility

In teams of 2, complete for time:

WOD 1:
100 wall balls 20/14
100 double unders (x2 singles)
100 air squats
(8:00 cap, score is time or 8 min plus 1 second for every incomplete rep)

Rest 3 min, then WOD 2:
50 hang cleans 95/65
50 thrusters 95/65
50 box jumps 24/20
50 up-downs
(8:00 cap, score is time or 8 min plus 1 second for every incomplete rep)

Rest 3 min, then WOD 3:
50 push press 75/55
75 FR walking lunges 75/55
100 AbMat sit-ups
(8:00 cap, score is time or 8 min plus 1 second for every incomplete rep)