Saturday

11/1/2013

THERE WILL BE NO OPEN GYM TODAY FROM 10-NOON AT MIDCITY. We will be running heats of WLC so there will be no room to have extracurricular workouts going on! Please feel free to come by to support everyone participating in the Whole Life Challenge!

Gymnastics: 730am MC
Competitors: 9am MC
WOD: 9am & 10am Uptown
Swim WOD: 10am @ UNO Aquatic Center [Cost - $2 to UNO / Sign in on MindBody:Bring - Jump Rope,Towel, tennis shoes (useful on cement), water, goggles] - MEET @ OUTDOOR POOL
WLC 10am: MC

WHOLE LIFE CHALLENGE FINALS TODAY!!
10am. MC- BBQ to follow!! We will be providing chicken, sausages, veggie tray and guacamole! Feel free to bring any beverage or side dish you like! All family members welcome!

Please sign up on Mindbody!

View our Facebook page to see photos of your friends who completed their final workout this week!

Group WOD 9&10am Uptown (8422 Burthe) Only

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

Mobility: OH position with foam roller/KB

Deadbugs

WOD
In teams of 2-3, complete 2 rounds for time:
1000m row
50 squat cleans 95/65
40 KB Swings 24/16
30 burpee box jumps 24"/20"
20 OH squats 95/65
10 50m shuttle sprints

**time cap of 30min
**one partner works while one partner carries a plate 45/25. Teams of 3 will also have one person resting.