The 100 Modified from 2010 CrossFit Games

Saturday Sept 15 Team WOD

Saturday September 15, 2012

Open Gym 8 am-10 am

Team WOD 10 am

The 100

Teams of 4 (2 men/2 women)

100 Thrusters(75/45lbs) 100 Push Ups 100 Hang Power Clean(75/45lbs) 100 Ring Dips 100 Overhead Squats(75/45lbs) Teams of four athletes. Only one team member can be working at one time. teams must complete all 100 reps before moving on to the next movement.

Then with a 10 minute running clock Row for max distance.  All team members must row for at least 2 minutes.

Skill/Strength:

WOD overview/standards Team selection Team station set up

Warm Up:

400 m run Overhead Walking lunges 25/15/10 Step/garage door and back 10 Pull Ups 15 Squat Tuck Jumps 20 sec Hollow Rocks Burgener Warm Up w PVC 3 rounds

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