WOD - Tuesday, 7.14.2015

You should be hearing from your team captains via Facebook.  Contact Anita if you haven't!

Sean Pastuch's Lean Machines -- https://www.facebook.com/groups/742426222532913/
Overs' Team Get Lean -- https://www.facebook.com/groups/1001759763189082/
Keith's TEAM GAINZ -- https://www.facebook.com/groups/791429987623083
Anita's Gymansty -- https://www.facebook.com/groups/524998767650461/

IWT Tuesday!
***Please make sure to review this before coming to class so we can start as soon as possible -- all weights and movements should be scaled so the intensity remains high!

WARMUP
Row 200m
Run 200m

20 PVC Pass Throughs
10 American KB Swings (53/35)
10 Bottom Half Burpees

IWT

Part 1:
3 rounds with 2 minutes rest

15 American KB Swings (70/53)
15 Burpees
1 min max Row for meters

-rest 5-

Part 2:
3 rounds with 2 minutes rest

10 Overhead Squats@45%
200m Run

-rest 5-

Part 3:
3 Rounds for Time
100 Double Unders
10 Burpee Pull Ups

(KB Swings should be done unbroken. Scale accordingly.)

(Scale number of DUs on Part 3 as necessary.)

FITNESS (11AM)

WARMUP
200m run, 3 rounds of 10 sit ups, 10 hollow rocks, 10 beat swings, 10 boot straps

800m run, 2:00min rest, 400m run, 1:00 min rest, 200m (record time for each run)

5min EMOM 15 box jumps, 1 min rest,

5 min EMOM 12 KB swings (53/35) 1 min rest,

5 min EMOM 8 pull ups