WOD Sat. Aug. 4

August 3rd, 2012
by:

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

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This Saturday we will be running our obstacle course starting at 8:30am. You can start your run through the O-course all the way up until 11:30am. Come 30 minutes ahead of your desired start time to adequately warm-up and get ready. Keep in mind that it takes 20-40 minutes to get through the full O-course. We won’t be doing any other individual or team WODs this Saturday.

Obstacle Course Challenge

The course has two components – an indoor portion with an immediate transition to an outside portion:

Indoor portion:

10 Ground to Overhead of 3/4 Bodyweight. (Basics skip this)
20 Burpees
30 Situps
Traverse parallel bars (Basics do 10 seated dips instead)
Climb over 12′ Wall (Basics do 5 wall hops instead)
Go under 12′ Wall
Cross Monkey Bars (Basics do 15 Pull-ups instead)
Climb 15′ Rope (Basics do 10 pull-ups instead)

Outdoor portion:

Weaver obstacle (Basics skip this)
300m run w/ 100m of it carrying a 60# bag for men or 40# for women
Step ladder obstacle
300m run w/ 100m of it carrying a 60# bag for men or 40# for women
Tube obstacle
300m run w/ 100m of it carrying a 60# bag for men or 40# for women
Body hurdles obstacle
300m run w/ 100m of it carrying a 60# bag for men or 40# for women
Balance beam obstacle
300m run w/ 100m of it carrying a 60# bag for men or 40# for women
Sled Drag 100m w/ 90lbs men and 60lbs women
1000m run