Team WOD/Turkey Trot-Indian Run
Saturday November 30, 2013
Open Gym:8:00am-9:30am Team WOD:9:30-10:30 Free Intro: 11:00am-12:00pm
Turkey Trot 5k: 9:00am Kellogg School 9100 S. Hamilton. We will do Indian Runs with whomever would like to jump in. We can do 1 large group or break off into smaller groups. Teams of no less then 4. We will bring 10# med balls. We will meet in the Kellogg playground by Gear Check at 8:45 . However if folks just want to run we can run in a group. Either way we will get a great run in on a great course. Please post to "Comments" if you are interested in the Indian Run.
Teams of 4 5000 m Row/1 Partner must hold plank while rowing. Must stop pulling if Plank is broken 10,000# Kettle Bell Swings 100 T2B
All work can be completed simultaneously.
70# KB=143 swings 53# KB=188 swings 44# KB=227 swings 35# KB=286 swings Figure division of work and decide rep scheme to work with all weights.
Skill/Strength: Team Selection WOD Overview
Warm Up: 800 m Run DROM Then 3 Rounds 30 sec each Burpee Pull Ups In Place Inch Worms OHS w/ PVC or bare Bar Then 3 min of Mobility