Sat. 10/12/3013 Weekend WOD

Warm Up: 1 round

400m Run
10 Air Squat
10 Leg Swings
10 Sit Ups
10 Trunk Twists
10 Push Ups
10 Arm rotations (F/B)


(Team WOD)
*Each team will have a 45lb Bumper Plate. While a team member does the evolution the other must hold the 45lb plate and vise versa. A penalty of 30 burpees will be give to each team member who places the weight on the floor or drops it.

Complete 4 rounds for time.

15 Wall Ball
200m Run
15 K2E
200m Run
15 Push Ups
500m Rowing

Coach completing a Party Get Up!!!!!

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