June 8, 2017

Teams of two complete 6 rounds for time of:
500 Meter Row
400 Meter Run
**Split Anyway

Shoulder Burner:
**Complete as a class/group
**Use 3# – 5# dumbbells or 2.5# – 5# plates
For 2 minutes:
:15 Shoulder Press
:15 Overhead Hold
Rest 1 Minute
For 2 minutes
:15 lateral raises
:15 Thumbs up hold


CharityWOD Heats

Please note your heat time below for Saturday. We will start the day with

a performance by the Gifford Youth Orchestra and workout briefing at 8 AM. Please make sure to be there to ask questions, cheer your friends on and jump in to help judge.

The first heats begins at 8:30 AM with Masters and the last heat begins at 10:05 AM with Rx.

A downloadable PDF is here: charitywod heats


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