Team WOD/No Barbell Club/Open Gym/Happy BDay Mo

quotes-teamwork5Saturday August 16, 2014

!!!Happy Birthday Mo!!!

Open Gym: 8:00-9:30am

Team WOD: 9:30-11:00am

Free Intro: 11:00-12:00pm

Teams of 3 15 min cap. Each Team will have 400# of Bumpers. As a team you must Overhead Lunge all the weight 10m, one person working at a time. Once all the weight is moved 10m, you must Lunge the weight back.

15:00:00 5 Rounds 100 DUs 75 Air Squats 50 KB Swings 70/53/35 25 Cal Row Workout must be done in order and only 1 person can work at a time. You may work together to complete a movement, or set yourselves up in stations.

Cash Out. Once all teams have completed WOD, 5 min rest, then Plank hold-athon. Everyone will hold a plank until last person planking.

Skill/Strength: Team selection/Station Set Up

Warm Up: Group lap around Cemetary Group Dynamic Warm Up/Stretch Band Mobility