25 January 2014 – “Hotshots”

8:30 a.m. CrossFit Class (no 9:30 a.m. or 10:30 a.m. CrossFit Class)

Warm-up:

2 Rounds:

Run One Loop Around the Block, Lunge Across Gym (1st Time) and Burpee Broad Jump (on Round 2)

Skill:  Tabata Plank Holds (4 Minutes) & Tabata Hollow Rocks

WOD: “Hotshots”

Teams of 4

Each Person (in the same order) performs:

4 Rounds

250 Meter Row

5 Man Makers (With Dumbbells n hands, perform a push-up, a row on each side, jump into a squat clean and press overhead) (45/35)

10 Burpees

15 Slam Balls (30/20)

20 Sit-ups

25 Air Squats

30 Double Unders (60 Singles)

 

9:30 a.m. – 11:30 a.m.

Double Under Clinic by the Hotshot Jumproping Team

$20 Cash Payment (goes directly to the Hotshots)

Double Unders Workshop Flyer_Updated 12 08 13-2

 

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