7/18/12

Warm Up:

Warmy

Xfit WOD:

AMRAP (2 minutes first round, 1 minute second round w/ 1 minute rest in between) of;

Deadlift (155#/100#) – 4 45# Olympic bars plus 4 45# bumpers, 4 10# bumpers, 4 25# bumpers and 4 2.5# plates
HRPU’s – grab a couple mats
Kettlebell swings (60#/40# dumbbells)
Jumping lunges (alternating legs)
Push press (95#/65#) – 1 45# Olympic bar and 3 35# bars plus 4 25# bumpers, 4 15# bumpers and 2 5# plates
DU’s (3:1 single skip)

Each station will consist of 2 guys and 2 girls with a max of 24 athletes. Due to limited equipment and time this need to be the make-up of each station. Therefore a second heat might be necessary so we’ll try to launch it at 6:10am.

If you plan to scale you MUST determine the modified weight on your own and use body pump bars and weights. Pulling weight off of the Olympic bars is not allowed. If scaling KB weight please use the KB’s in the storage closet. Don’t grab dumbbells from the weight room.

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