12/17/2011

12/17

Welcome Living Social members!!!  We are excited to have come in.  Feel free to drop into any session that we have on the sch and our trainers will be more than happy to get you started.

CrossFit 540:7,8,9,11

Open Gym :10-11

540 South:12,1

Team Wod 1

-one person works out at once

3 diff, 5 min amrp's

begin each amrp with 200m run

w time left....

1st amrp

Twoofers

2nd amrp

DU

3rd amrp

Ring Pushups/Pushups

then,

5 min recovery

WOD 2

and for time

Run 200M

40 Twoofers

200 DU

40 Ring Pushups

Run 200 M

AAB: add 30 HSPU before 2nd run in wod 2