Saturday December 1st 2012

Mitchell fighting to keep a tight bottom position during a squat snatch

Saturday December 1st 2012
7:00, 8:00 am
9:00 am Competitor Try #4 (Final date)
– Next Saturday our regular group class schedule will change to 7 & 9 am

WOD

Its the 1st of the month PAINSTORM folks! Time to call up your best bud in the gym, and go nuts with them on a Saturday workout. Its a mash up of all kinds of movements that is sure to leave you both feeling like you got put through a meat grinder…… YESSS!!! Have fun

“Pa Rum Pa Pum Pum”
In teams of two, with one person working at a time complete the following:
3 min max rep Tire Flip (Big/small)
3 min max rep Ring Dip
3 min max rep GHD Sit-up
3 min max rep HSPU
3 min max rep Squat with Sandbag (60/40)
3 min max rep Burpee Slam ball (35/25)
3 min max rep Air-Dyne (calories)
3 min max rep DB Thruster (35/20)
3 min max rep 40 yard Prowler push (partner)
3 min max rep Row (calories)
– Score is total number of reps between both members