August 17, 2011

Warm Up:
10 pass throughs
5 box jumps
10 OH squats
100m row
5 wall ball
2x



Skill/Strength:
Row 500m
Max effort x2
500m
Rest
500m


WOD:
"Fittest Class"
As a class, complete as much as possible in 20 minutes.
Each exercise completed in full is 1 point.
Then add all points together and divide by number of people in class.
25 push ups (hand release)
25 box jumps
25 KB SDHP 70/53
25 OH walking lunges (45/25 plate)
25 KB swings (70/53)
25 V-ups
15 Wall balls (20/15)
15 Toes to bar
15 Pull ups
15 Ring dips (shoulder MUST touch ring)
15 Burpees
10 HSPU (head touches floor)
10 Muscle ups