Saturday, January 14, 2017

170114:

It's our first Benchmark Saturday! If you want to take a shot at one of the squares on our Big Board, go ahead! Grab a coach to be your judge and get after it.

If you're looking for a normal Saturday Team WOD, no worries, we've still got you covered.

METABOLIC CONDITIONING:

"FRANLIZABELLE"

In teams of 2 to 4, complete the following:
One team member working at a time, switch between active team member at any point.

X Rounds (X=number of team members):
Each round is 21-15-9:
 - Thrusters
 - Pull-ups
 - Snatches
 - KB Swings
 - Power Cleans
 - Ring Dips

Every 3 minutes, all team members do 5 Burpees and 10 Air Squats.

At the end of each completed round (after completing the 9s), all team members run 400m together. All teammates must complete run before the next round begins.