Open Gym/Team WOD at 10

Saturday September 1, 2012

Open Gym 8-10

Come in to get your measurements and after pictures taken for Paleo Challenge.  Work on mobility and skill work before team WOD at 10

Team WOD

Teams of 2

400 m Med Ball Run (20/14/10) 100-80-60-40-20 Double Unders (300-240-180-120-60 singles) Wall Ball sit ups (20/14/10) 400 m Med Ball Run

-Teams will run together and each carry a med ball. -No work begins until both team members are in from run. -Work capacity can be broken up however needed amongst team members but one member working at a time.  Can not move on to next movement or next rep scheme until all reps are done on each movement. -Teams finish together with 400 m run and clock does not stop until both team members are in.

Skill/Strength:

-Team Select -WOD Instruction -Team Strategy

Warm Up:

500 m Row 2 rounds 10 Pul Ups 10 HRPU 10 GHD Sit Ups 15 OHS with bar or PVC DROM Foam Roll

Shane/Erin 23:43

Maria 25:09

Fetz/Dave 25:33

Brennan/Mike K 25:26

Nick J/John Mc 26:47 Rx

Freddie/Jill 24:06

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