131012

Saturday

9 am Free Intro Midcity
10 am Fundamentals Make up (Jeff's Classes)
9 & 10am Uptown with Eric (8422 Burthe)
10 & 11am Mid City with Jeff (540 North Cortez)

Warm Up
800m run/1k row
Then 2 rounds:
20 lunging pass thrus
15 good mornings (bar or band)
10 OH squats 45/33
:30 L-sit/-tuck

5m KB Swings :30/:30 (stay consistent per round)


WOD
In teams of 4, 5 rounds (each) of:
5 box jumps 30/24
10 calorie row
15 thrusters 95/65
20 burpees
50m sprint
** P1 goes through all movements AFAP. P2 starts when P1 finishes P2's next movement. P3 starts when P2 finishes P3's next movement, etc. P1 doesn't start round 2 until P4 finishes round 1.
** 35m time cap.