More treats from PaleoFX are happening after the 9am Team WOD! This week: Vital Proteins Whey (http://www.vitalproteins.com) and DNX Bars (www.dnxbar.com). It's BYOS.... Bring your own shaker bottle!!! Don't forget :) -Coach Marcy

TODAY'S W.O.D:

8am WOD:

EMOM 5mins: 10 Alternating Lunges..... Remaining time: TIRE FLIPS
Rest 1 min/Rotate
EMOM 5mins: 10 Air Squats..... Remaining time: SLED PULL
Rest 1min/Rotate
EMOM 5mins: 10 Wall Balls..... Remaining time: GHD SIT UPS
Rest 1min/Rotate
EMOM 5mins: 10 Back Squats..... Remaining time: STRAIGHT LEG DEADLIFTS
Rest 1min/Rotate/Change Weights
EMOM 5mins: 10 Thrusters..... Remaining time: BURPEES
Rest 1min/Rotate
EMOM 5mins: 10 Dips..... Remaining time: BOX JUMPS

Write total reps at each "remaining time" movement on the board and record in the Members Area.

9am TEAM WOD: Outside Stations!

Teams of 2 will have 3mins at each station to complete as many reps as possible of:

-Run 200m
-Tire Flips
-Sled Pull
-KB Squats
-Hill Sprints
-Walking Lunges
-Sandbag Carries
-Sledge Hammer Hits
-Calve Raises on curb
-Broad Jumps

-Both partners may work at the same time.

Write collective total reps on the board and record in the Members Area.  

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