111913

Warm up:
400m run
10 pull-ups
10 HRPU
10 air squats
5 wall walks
10 lunges (5 per leg)

WOD:
On every EVEN minute do,
200m run
10 KBS 72/53#
10 abmat sit-ups

EXERCISE Barbellians:
Warm up
3 Rnds
10 good mornings (no weight/slow and controlled)
5 sit-ups

Stretch ABS/Chest/Back

WOD:
10-9-8-7-6-5-4-3-2-1 for Time:
Burpees & Sit-ups

"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

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