Team WOD Saturday
Saturday July 13, 2013
Open Gym 8:00-9:30 WOD 9:30-10:30 Free Intro 11:00
Teams of 4: 2 Girls/2 Guys 25 min AMRAP Slam Ball Carry 200 m 30#/20# AbMat Sit Ups Front Squat 95/65/45 Pull Ups
While 1 team member goes up the alley 200m with slam ball, the rest of the team works at a station. Upon return, rotate to next station. Run>sit ups, sit ups >front squats, front squats>pull ups, pull ups>run. Team score will be total reps completed in sit ups, squats and pull ups. 2 barbells may be used to accomodate each gender.
Skill/Strength: Team selection Station set up (barbell weight) Assignments and order.
Warm Up: 800 m run OH KB Carries 2 laps 53x2/35x2/25x2 12 OHS w/ empty bar 12 GHDSU 12 GHDHX 12 Matador Dips DROM Band Pull Aparts
Maria/Jess D/Derrick/Joe P 1137 Tricia/Carolyn/Grande/Anthony 999 Ashley/Wendy/Matt Mc/Dave 961 Reese/Tammy/Malopy/John Mc 914