WOD for Saturday 042713 –  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:
For Time with a partner:
100 Box Steps w/ KB’s (35/25)
Run 400m
100 Windshield Wipers (135/95)
Run 400m
100 Burpees
Run 400m
100 Air Squats

On all the 100 rep exercises, one partner works while the other rests. Both partners run the 400s together. On the wipers, each time feet touch a plate that counts as 1 rep – not, 1 rep per 1 touch on EACH side.

Time Cap: 30 minutes

Post Strength Training Loads and Workout Time 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 have an 8 minute time cap.  Pullups can be done any way you choose.  Consider doing them with neutral grips instead of the normal overhand grip.  See the video below for a good Goblet Squat demo.  The bell should be held tight just under your chin by either the “horns” or the bell.  Keep your elbows in tight.

MOBILITY WORKOUT this morning at 10am!  Bootcampers welcome too!

COMMUNITY WORKOUT today at 11am! Bring your friends!

OPEN GYM today from 11am-1:30pm!

KB Step Ups
[youtube]https://www.youtube.com/watch?v=K7-jEw1-Rok[/youtube]