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WEDNESDAY, OCTOBER 22, 2014

Workout of the Day: Saturday 8-30-2014

Warm up
Instructors Choice

8:00AM WOD
8:00 WOD: For time:
“Holy Diver (you been down too long in the midnight sea)” 21-15-9 reps of:
* Weighted Lunges (75/55)
* Burpees
* Ground to Overhead (95/65)
* Box Jumps (24/20”)

Straight through, all the 21’s… then 15’s…. then 9’s.

9:00/10:00AM Free WODs
1. Skill: Thrusters
2. AMRAP 20:00
* Run 200m
* 10 Thrusters (95/65)
* 10 Burpees over the bar




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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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