130615

Saturday Schedule
9 am - Midcity - Free Intro, Competitors Class, and Gymnastics Class

10 am - Both Locations - Group Class

11 am - 1 pm - Midcity - Open Gym

Saturday Group Class

Warm up:
3 rounds
200m run
20 lunging pass thrus
15 thrusters 45/33
10 good mornings
:30 L-sit/tuck

Mobility: roll out quads and LAX ball to pecs and shoulders.

WOD: in teams of 2-3
Run 800m as a team, then complete:
200 double unders
150 push press 75/55
100 FR walking lunges
50 push-ups
Run 800m as a team
** except for the run, only one teammate works at a time
** one teammate must always be holding a 45/25 plate; if it hits the ground, all teammates drop and complete 10 burpees
** if you're still working at 30:00, you will stop and leave for the run