9 am free intro
10 am group class
11 am competitors
Group WOD
Warm Up:
Run 400 or Row 500
10 pass through
10 overhead squats
10 push ups
10 m duck walk
WOD
10 rounds with a partner, alternating rounds
80 m shuttle run (10 m down and back 4 times)
12 kettlebell swings (32/20)
12 pull up
10 am group class
11 am competitors
Group WOD
Warm Up:
Run 400 or Row 500
10 pass through
10 overhead squats
10 push ups
10 m duck walk
WOD
10 rounds with a partner, alternating rounds
80 m shuttle run (10 m down and back 4 times)
12 kettlebell swings (32/20)
12 pull up
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