Team WOD-FGB/Open Gym/Free Intro Session

281Saturday Sept 19, 2015

Open Gym:8:00-9:30am Team WOD:9:30-10:45am Free Intro:11:00-Noon

WOD Fight Gone Bad Teams of 2-1 will work/1 will keep score, then rotate 3 Rounds EMOM Rotate 1.Wall Balls 20#-10ft/14#-9ft 2.SDHP 75/55/35 3.Box Jumps 20" 4.Push Press 75/55/35 5.Row 6.Rest

Skill/Strength: Since there is limited station availability and many people like to start at the same stations we will have a short competition to create a seed system where top seeds get first pick of what station they want. Top Guy/Top Girl get to pick first and down the line. 1 min MRE DUs 30 sec MRE Power Snatch 75/55/35 *Tie Break-Max Handstand hold Average placement will determine seed rank.

Warm Up: 800 m Group Run then Group Dynamic Warm Up then Mobility