130810

Saturday 
9 and 10am

COME WOD IN YOUR RED DRESS!!

Warm Up:
2 rounds
400m run
20 lunging pass thrus
10 overhead squats 45/33

Mobility: overhead stretch with KB & foam roller

WOD: In teams of 3-4, 25-min AMRAP:
Buy in:
100 Pull ups (sub ring rows)
100 KB Swings 24/16
100 Double Unders (200 singles)
100 Thrusters 95/65

Then, Row for remainder of time

Score is distance rowed
**At the top of every minute, every teammate drops and completes 4 burpees
**Except for burpees, only one teammate works at a time