12 September 2015

 

SATURDAY SCHEDULE: 

FREE INTRO CLASS @ 12:30 p.m. 

 

WARRIOR (9:00 a.m.)

A.  20  Minutes to Work up to Heavy Squat Clean + Thruster

 

B.  Partner WOD

  • 100 cal row
  • 80 Wall Balls (30/20)
  • 60 Box Jumps (30/24″)
  • 40 DB Push Jerks (45/25)
  • 20 Bar Facing Burpees over the Bar
  • 10 Overhead Squats (155/105)
  • 20 Bar Facing Burpees over the Bar
  • 40 DB Push Jerks
  • 60 Box Jumps
  • 80 Wall Balls
  • 100 Calorie Row

 

WOD (10:30 and 11:30 a.m.) 

Partner WOD:

  • 400m Run
  • 100 Wall Balls
  • 400m Run
  • 75 Burpees
  • 400m Run
  • 50 Pull Ups
  • 400m Run
  • 25 TTB
  • Run 400m

1 Athlete Moving at a Time; Both Partners Run

 

CORE:

3o second squat hold (25/15) x 2