Friday, December 13

Free Class Friday!!!!

Warm Up:

200m run

Quad stretch

Knee to chest

Walking Samson

Walking Spider-Man

Side lunge

Bear crawl

Duck walk

High knees

Butt kicks

WOD:

30′ AMRAP

Teams of 3

Buy In:

600m run w/ 45 lb plate

Then

AMRAP:

120 x Air Squats

30 x HR Push UPS

120 x Box Jump Overs (24/20)

30 x HR Push UPS

120 x Wall Balls (20/14)

30 x Pull UPS

*one person working, one person resting, one person holding plate