7.16.15 “F.I.T WOD THURSDAY”

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Announcement:

Gladiators, we will be closed on Saturday at both locations due to our annual competition Ranch wars. Please come and join us at 418 Drift Rd. Westport,Ma for a great day of competition. The comp kicks off at 9am. Hope to see you all there. We have a lot of teams competing and it would be great to get the whole community together!!!!

WARM-UP

– 5 Rounds of:

100m med ball Run

10 Med ball Overhead lunges

10 Med ball sit up throws into the wall

10 Box Jumps (low) w/ Med ball in hand or steps ups

10 Push ups with hand on med ball

CORE

Tabata style
Class Choice
5 minutes

Wod 1

– Complete AFAFP

200m run

30 KB Swings (24/16)

40 Barbell Back Squat Jumps (45/35)

50 Mountain Climbers (1+1=2)

60 Double Unders (3x singles)

70 Alt Lunges (1+1=2)

800m Run

Wod 2

– Complete AFAFP

1000m Row

10 Wall Walks

50 Ab Mat Sit Ups

50 HR Push ups

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