WOD for Saturday 081013 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
Make up any missed strength segment from the past week
With a partner with one working at a time:
100 Ball Slams (30/20)
80 Wall Balls (20/14)
60 Toes To Bar
40 Overhead Squat (95/65)
20 Barbell Roll Outs
Post Strength Work and Workout Rounds to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week.
For the conditioning workout, split the work with a partner with just one working at a time. You can do this workout solo with the following rep scheme – 80/60/40/20/10. You can also scale this workout up with your partner as follows: Ball Slams at 40/30, Wall Ball using 30/20 slam balls, OHS at 115/85.
COMMUNITY WORKOUT today at 11am! First timers welcome! Bring your friends!
OPEN GYM today from 11-2pm!