Team WOD

illnes to wellness

Saturday November 23, 2013

Congratulations to our November On-Ramp Grads, both AM and PM. If you see a new face in regular sessions say hello. You were new here too once so extend a friendly CFB hand as I know you all have.

Teams Of 4 2 Girls/2 Guys 2000 m Row then 100 Partner Plank Lateral Burpees 200 Thrusters 95/65/45 400 DUs

Skill/Strength: Team Selection Station Set Up Standards Overview

Warm Up: 800 m Run 15 GHD Sit Ups 15 GHD Hip Extensions DROM Mobility then 3 rounds 30 sec Wall Walks Pistols Flutter Kicks Mountain Climbers then 60 sec Paleo Chair

Everyone can be working at once. The partner plank lateral burpees work by having one partner in a plank hold, another team member must burpee and jump over the partner in the plank hold.