!!!BE ON TIME AS DOORS WILL BE LOCKED 10:00 AFTER CLASS BEGINS!!!
WARM-UP:
2 rounds
- 5 arm circles and flings
- 5 leg swings and sweeps
- 10 jumping jacks
2 rounds
- 5 strict pull-up -or- 10 ring-row
- 5 inch worm -or- 10 push-up
- 5 lunges L+R -or- 10 air-squat
JOG TO STARTING LINE…
(RE)TEST WOD: Wv4|Wk2
Part IX – CAP25
5K RUN
Run is as follows:
- START: Dearborn Station South on Plymouth Ct. to Cotton Tail Park, around park
- North on Federal St. to South Loop Elementary, cul de sac turn around
- South on Federal St. to Cotton Tail Park, around park
- North on Plymouth Ct. to Dearborn Station, around station
- South on Park Ter. to Roosevelt Park, around tennis courts
- North on Park Ter. to Dearborn Station :FINISH
RECOVERY WALK BACK TO THE FOUNDRY…
(RE)TEST WOD: Wv4|Wk2
Part X – AMRAP
4 cycles
2:00 ON|OFF 1:00
- 8 Plate Extended Sit-up 15/10 ***
- 4 PVC Tuck Jump 30/24″
***weight plate stays at arms length for full range of motion from laying on back with plate over chest to sitting up to plate overhead and shoulders over hips.