WOD for Saturday 080313 – 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

Strength:
Make up any missed strength segment from the past week

Conditioning:
3 Rounds:
4 minutes AMRAP:
20 Slam Balls (30/20)
20 Double KB Step Ups (Load = 35/20), (Box =24/20)
Rest 1 minute

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, you are performing three 4 minute AMRAPs with a 1 minute rest in between each.  Scale this workout up as follows:  Slam balls at 40/30 and   KB Step Ups at 52/35. 

COMMUNITY WORKOUT today at 11am!  First timers welcome!  Bring your friends!

NO OPEN GYM today!