WOD - Saturday, 9.19.2015

Flex on the Beach is Here -- Come down to the boardwalk after class and check out this awesome event.  Saturday and Sunday on the boardwalk between Edwards and Riverside.  Vendor village is looking awesome.

Flex on the Beach is Here -- Come down to the boardwalk after class and check out this awesome event.  Saturday and Sunday on the boardwalk between Edwards and Riverside.  Vendor village is looking awesome.

Schedule Note:  No Elements, No Weightlifting Class

Fitness (9am, 10am)

WARMUP

2 rounds
200m run
10 ring rows
10 push ups
10 air squats

WOD

3 rounds for time (15 min time cap)
30 second L-sit (can use parrallettes or rings)
20 pull-ups (chest-to-bar pull-ups RX+)
20 hand release push-ups (15 handstand pushups RX+)

Rest 5 minutes then

AMRAP 9
9 wall balls (20/14)
6 burpees to a target (can be the pull-up rig or a gymnastics ring)