WOD - Sunday 9.6.2015

Nice work on the grinder today. We gave you guys a lot of information today during the explanation of the WOD. I hope some of it absorbed. Sunday's WOD is a bit more straight forward. Come get it and leave yourself and your partner on your backs.

Reminder - Monday, Labor Day we will have ONE CLASS at 10AM. You do not need to sign up and your friends are welcome. We would love to have you all there.

Warm Up

400 Meter Run (To Heat Up)

Hold the Bottom of an Air Squat for 1 Minute
10 Air Squats
Hold the Bottom of an Air Squat for 30 Seconds
10 Air Squats

200 Meter Run

10 Push Press Wall Balls
10 Wall Balls
10 Deadlifts 95/65
 

WOD

24 Minute AMRAP

With a Partner - Runner Sets the Pace (one partner runs, the other works in the gym, then switch)

Partner 1 - 800 Meter Run

Partner 2 - AMRAP 15 Wall Balls (20/14), 15 Deadlift (135/95)

Score equals total reps and total meters run.