Team WOD Saturday

come togetherSaturday February 9, 2014 Open Gym 8-9:30 Team WOD 9:30-10:45 Free Intro 11:00-12:00

Teams of 4 (2 Men, 2 Women)

75 Back squats 135/95/65 50 T2B 25 Hang Power Cleans 135/95/65 75 Front squats 85/65/45 50 T2B 25 Hang Power Cleans 85/65/45 75 Overhead squats 65/45/35 50 T2B 25 Hang Power Cleans 65/45/35

Men Will load a bar with 10 inside/ 10 middle/ 25 outside.  Women Will Load 5 inside/10 middle/ 15 outside.  Remove the outside bumpers at the finish of each round of Hang Power Cleans.  1 person works at a time and no 1 team member is allowed to do all HPC's.  Work must be evenly distributed.

Skill/Strength: Team Selection Station Set Up Strategy

Warm Up: DROM 3 min DUs Then 2 Rounds 30 sec each station In Place OH Lunges 45/25/15 Thrusters Ring Dips Burpee Pull Ups Row (No Straps) then 5 min Band Mobility

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