130622

6/21/2013

Saturday

Uptown 9 am - Free Intro
Midcity 9 am - Fundamentals Make-Up, Gymnastics Class, Competitors Class

Uptown and Midcity 10 am - Group Class (midcity workout is below)

Midcity 11am - 12:30 pm - open gym, some of the coaches have CPR cert, so we may not be able to stay past 12:30pm, please be aware we will have to shut it down promptly at 12:30 if no one else can stay.
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10am Group WOD
**WEAR LONG SOCKS, WE'RE CLIMBING THE ROPE!**

Warm Up
2 rounds
400m run
20 pass thrus
10 scap pull ups
:30 samson stretch per side

Mobility: 2-min couch stretch per side

Skill: rope climb

WOD: In teams of 3-4
27:00 AMRAP
21 Jump Squats 45/33
15 Push Press 45/33
9 Lunges 45/33
3 Rope climbs
**This workout will be performed in relay-style. P1 will complete the entire round as fast as possible. As soon as P1 finishes the 3rd rope climb, P2 will start the jump squats and will complete the entire round as fast as possible. As soon as P2 finishes the 3rd rope climb, P3 will start and complete the entire round as fast as possible. All teammates will continue this cycle until the AMRAP is over.