WOD for Saturday 080313 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Make up any missed strength segment from the past week
4 minutes AMRAP:
20 Slam Balls (30/20)
20 Double KB Step Ups (Load = 35/20), (Box =24/20)
Rest 1 minute
Post Strength Work and Workout Rounds to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week.
For the conditioning workout, you are performing three 4 minute AMRAPs with a 1 minute rest in between each. Scale this workout up as follows: Slam balls at 40/30 and KB Step Ups at 52/35.
COMMUNITY WORKOUT today at 11am! First timers welcome! Bring your friends!
NO OPEN GYM today!