Saturday, Dec. 9, 2017

** NEW ** SATURDAY SCHEDULE REMINDER:

Last week, we launched open gym from 8 to 9 a.m. This means, regular group class will be from 7 to 8 a.m. Open gym will run from 8 to 9 a.m. And Open Prep class will be from 9 to 10 or 10:30 a.m. We welcome anyone who can’t make the 7 a.m. to instead jump into the 9 a.m. This week, Coach Korey, who programs the Open Prep class, will be leading the 9 a.m. workout. See you folks there!

120917 WOD

A. Group warmup

8:00 AMRAP with teams of two:

20 med ball sit-ups

20 burpee to med ball then chest pass

20 med ball tosses over bar

100-meter run with med ball (switch partners at 50-meter mark)

B. Stretch / movement prep

C. Against a 3-minute running clock:

Run 200 meters

15 American KBs (53/35)

Burpees x max reps

Rest 1 minute and perform four sets; record total reps across all four sets

D. Optional cashout

4:00 Tabata

Weighted sit-ups with med ball (20/14)