9:30 Class
Group: Muscical Medballs
Then,
10 Scorpions
WOD: 20’ AMRAP (in teams of 2 or 3, switch positions as needed. Don’t start the dynamic part of the movement until the static is in place)
100 DUs / Plank from Hands a/b) x3 Singles c) x1 Singles and plank from elbows
20 OH Lunges / Deadlift hold (45 and 185 / 25 and 130) c) In-place lunge
10 Front Squat (from rack) / Bar Hang (135/95) c) Air Squat / Ring Row hang
MOB: Roll it all / Lax it all
10:30 Class
Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
MOB: Lax Ball to Plantar
Review: Air Squat and Deadlift
WoD: For Time
Level 1 Benchmark: 200m Run, 3x Cindy, 200m Run
Level 2 Benchmark: 200m Run, 5x Cindy, 200m Run
Level 3 Benchmark: 400m Run, 5x Cindy, 400m Run
MOB: Roll quads/lats, Lax Pecs/Shoulders