2/29/12

Warm Up:

Samson Stretch
2 rounds of;
20 Mountain climbers
6 Broad Jumps (must jump minimum q
4ft.)

Xfit WOD:

3 rounds of;
Run (baseline to half court = 1 rep)
Wall Ball (20#/14#)
SDHP (75#/55#)
Hand Release Push Up’s
Box Jump (24″/20″)

Athletes (3 male, 3 female/station) will pick one of the above stations to start at and AMRAP for 2 minutes. Once time is called quickly record your reps (about 15 seconds) and get ready to start the exercise at the next station and AMRAP for 2 minutes…etc. Round one is finished once athletes have recorded reps from each station. There is a 2 minute rest in between each round. Make sure to ME (max effort) each exercise, each round. Do not “save” yourself for the last round.
This is a 30 minute WOD so make sure you arrive a little early to insure we finish by 6:30ish. Make sure to bring a pen or pencil to record your reps.

Equipment needed;
All wall balls (grab a 13lb ball from the weight room)
108 risers + 6 tops
3 Olympic bars + Rx’d weight
3 body pump bars + Rx’d weight

Post total reps to comments.