SAT 03.11.17

Greenbrier Fitness – Class

Warm-up

On Your Own (No Measure)

500m Row / 400m Run

Hip & Shoulder Complex

TEAM WOD

Metcon (Time)

With a Partner:

800m Warm Up (1 mi)

Per Person:

20 Hang cleans 95/65 (135/95)

30 Abmat situps (GHD)

40 Air squats (Goblet 53/35)

Per Team:

50 Shoulder to Overhead 95/65 (135/95)

60 Cal Row (AB)

70 Burpees (OTB)

Per Person:

80 mountain climbers (w/ pushup after every 4 reps) – 1,2,3,4….
One person working at a time

Wolfpack/Rx as written

Alpha Team/Rx+ in ()