SATURDAY, SEPTEMBER 15 2018

Time for a weekend workout. Quite often on Saturday's class we do a long and or team workout - today is no different. Get in, team up with some new people or bring in your best friends. Each 12 minute section will have one scored component, and the goal is to accumulate the most calories/reps while you are at that station. There is a rest station every third minute so work hard when you have the chance and enjoy the rest when it comes around.


WOD

In Teams of 3 work through three back to back to back 12 minute sections. Rotating stations, within the section, EMOM every minute on the minute.

0:00-12:00 

  • P1- Calories on rower/bike

  • P2- Wall Squat hold at 90 degrees

  • P3- Rest


12:00-24:00

  • P1- Medball Clean (20/14)

  • P2- Front plank hold

  • P3- Rest

24:00-36:00

  • P1- Burpee

  • P2- KB Front rack hold (Ylw/Pnk)

  • P3- Rest