312.566.7201

!!!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.