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1-10-13 WOD

By January 10, 2013No Comments

Don’t Forget It’s Our Upgrade Your Friend Event today!!

Warm Up:

Bear Crawls down and back

Hip Swings x 10 front to back and side to side

Group Skill work on the Air Squat

Then Squats x 20

Game:

Clean the Yard

Partner WOD:

Teams of 2 people

As many points as possible in 15 minutes of:

Perform the following movements for points: pull ups, push-ups, burpees or squats. ?The team can choose whichever movements it wants, but all team members must perform the same movement until the required number of reps to earn a point is achieved. ?Each person in the team must do at least 4 reps of the movement.

ONLY 1 PERSON IN A TEAM CAN BE MOVING AT A TIME!

1 point is earned for 8 burpees; 12 pull ups, 16 push ups, or 20 squats.

****can be scaled if necessary.