130824

Saturday 9 &10am Uptown (8422 Burthe)

Warm up
2 rounds
Run 400m/Row 500m
20 lunging pass thrus
10 paused overhead squats 45/33

Mobility: KB+foam roller overhead stretch; 2-min couch stretch per side

Dead bugs 

WOD: In teams of 2-4, 20:00 AMRAP

Advanced:
10 OH Walking Lunges 95/63
2 rope climbs 
10 OH Walking Lunges 95/63
10 TTB

RX (scaled):
10 OH Walking Lunges 65/53 (45/25)
10 strict pull-ups (ring rows)
10 OH Walking Lunges 65/53 (45/25)
10 K2E (AbMat sit-ups)

** one teammate works at a time
** one teammate completes the entire round, then tags the next teammate in