Saturday, March 31, 2012

Group Day

Group WOD will begin at 0930. Ensure you are at the gym by 0900 to warm up and stretch. Bring a friend and come on out for a good time. T-Shirts will be available for purchase. If we dont have your size. There will be an opprotunity for you to order one. Look forward to seeing all of you there.

Group "WOD"
In teams of 3;
AMRAP In 30 minutes of;
18 x Row (calories)s
15 x Kettlebell Swings 1.5/1 pood
12 x Sit-up (abmat)s
9 x Overhead Squats @ 95lbs/65/45
6 x Burpees
3 x HSPU
200 m run
One member of your team starts on the rower, when he/she finishes they move on to KB swings and team member #2 jumps on the rower, and so on.
No members is allowed to pass. Rest is rewarded by moving quick through your station and cheering on the team member ahead of you.

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