Friday, September 27

Free Class Friday!!!!

Warm Up:

Line Drills

Quad Stretch

Knee to chest

Walking Samson

Side Shuffle

Broad jumps

Duck walk

High knees

Butt kicks

WOD:

Teams of 3:

10′ AMRAP

24 x HR Push Ups

24 x KB Swings (53/35)

24 x Box Jumps (24/20)

2′ Rest

8′ AMRAP

21 x Burpees

21 x KB Lunges (53/35)

21 x Box Jump Overs (24/20)

2′ Rest

6′ AMRAP

18 x Burpee Box Jumps (24/20)

18 x KB Squats (53/35)

*one person working, one resting, one holding 45 lb plate (except during rest)