WOD Sat. Jul. 28

July 27th, 2012

Free introductory class at 10:00am. No need to RSVP. Just show up. Come 5-10 minutes early to fill out some paperwork.


Individual WOD at 8:00am and 11:00am

Level 1/2
Happy 34th Birthday Rob!
7 Rounds for time of:
2 Reps of 1 burpee + 7 pull-ups
7 Cleans of 75% BW
3 x Move 4 45# plates 7 yds.

7 Rounds for time of:
2 Reps of 1 burpee + 7 pull-ups
7 Wall-Ball Squat Cleans
3 x Move 4 45# plates 7 yds. (Only move 1 plate at a time)


Team WOD at 9:00am and 10:00am
All Levels

Teams of 3 or 4 persons will compete to collectively complete the most numper of average jump rope points. Double-unders = 4 points. Singles = 1 point. Team scores will be the average total number of jump rope points completed, i.e. total collective points / # of team members. Count only completed jumps, i.e. rope completes a full revolution for singles or two revolutions for doubles and actually makes it past feet.

Every 2 minutes a team member goes through the following in order to get to the jump rope.
Shuffle sprint 30 yards (60 yards total)
20 Medicine Ball Sit-ups
10 Burpees
Once a team member completes these exercises they move to the jump rope. If a team member is already jump roping, then he/she switches out with the new person. Each team will get 10 minutes x # of team members, i.e. 30 or 40 minutes.