120908

Saturday

10:00am, Group WOD

Warm Up
Run 400 or Row 500

2 rounds
30 second sampson stretch each side
10 pull ups
10 back extensions
15 second L sit

Mob

WOD:

in teams of 2 or 3

10 rounds of:

5 over box jumps
10 kettlebell swings
5 over box jumps
5 thrusters

11:00am, Competitor's Class
Be warmed up and ready to go at 11! We will start with the Burgener Warm up at 11!