Friday 8.21.2015

Class Times: 5:30am, 7:30am, 9:00am (Ladies Class), Noon, 4:00pm, 5:30pm, 6:30pm; Open Gym- 6:30am-7:30am

Warm-Up:

400m Run

Dynamic Movements

Strength:

Back Squat/Front Squat

3x 8/5 @ 60% FS 1 RM

PARTNER WOD:

800m Run (4 x 200m Relay)

20 Pullups

30 Pushups

40 Air Squats

50 Abmat Situps

40 Air Squat

30 Pushups

20 Pullups

800m Run (4 x 200m Relay)

*Work must be split evenly between the two partners and only 1 partner may work at a time. 

In the event, there is an uneven number in the class, half of the rep scheme will be added and at least one partner must be resting at a time. 

Warm-Down:

3 x 8 In & Outs on Rings