Call Us: (918) 706-5581

TUESDAY – 1.19.16

18
Jan

TUESDAY – 1.19.16

Hey everyone don’t forget A dude from Tulsa Runner will be at CrossFit Vital TODAY with CrossFit shoes. We have a few different Inov8 models and the Nike Metcon (versions 1 & 2) and Nike Romaleo 2 lifters. There’s only so much we can fit in one vehicle so if anyone has a request for a specific shoe/size/color we will try our best to bring it. Hey will be at all class times, and we will be receiving a 10% discount! If you need some new kicks to WOD now is time.

WARM UP
500 M Row
30 Air Squats
10 Burpees

CARDIO STRENGTH
6 x 100 M Erg Sprint
*Slowest time is your Score
*Rest as needed between sprints.

WOD
3 Person Team
“Follow the Leader”
30 Wall Balls 20/14″ (to a 10′ Target)
20 Cal Row
15 T2B
20 Burpees
15 T2B
20 Cal Row
30 Wall Balls

*All three individuals must complete all movements.
*You can start a movement as soon as your teammate finishes, but you cannot PASS your teammate. They must be done with the movement before you begin.

 

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