Saturday, December 29, 2012

12/29/12

Saturday Team WOD

In teams of three, each team member will work at one of the three stations until rest / rotation is called. All team members will complete each of the three stations.

2 minute rest between stations as we rotate

Station #1 - 5 min AMRAP
- 5 burpee pull-up
-10 wallball (20/14)
4+5

Station #2 - 5 min AMRAP
- 10 Thruster (75/55)
- 20 Double Under (60 singles)
R: 5+7

Station #3 - 5 min AMRAP
-30m Bear Crawl
-10 Box Jump (24/20)
R: 6

Max effort Strict Muscle Up:
3

Body Composition:
See chart
Body fat: 7.2% (3 site)



Thursday, December 27, 2012