Trodo 4.2014 Open WOD/Happy BDay Bill!!!

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Saturday April 19, 2014

!!!Happy Birthday Bill!!!

Open Gym: 8:00-9:30

Team WOD: 9:30-10:45

Free Intro: 11:00-12:00pm

We have a couple of teams established, but we have a few "free agents" looking for teams.  Please come in and we will find placement for you.  However!!!  You do not need to participate in Trodo to come do the team WOD.  All are welcome to treat this this like any other team Saturday.

TEAM-of-4, For Time

Team-of-4 completes 5 rounds of Ground to Overheads with all 4 athletes completing the set of designated reps for each round (2, 4, 6, 8, 10) Team-of-4 must run 200m with 1 athlete carrying a medicine ball for each of the first 4 rounds After the 5th round, 1 athlete sprints 200m to complete the workout SCORE: Time when 1 athlete completes 200m sprint to finish.

WORKOUT IN DETAIL Round 1 2 reps G2OH per athlete; 8 total reps Team-of-4 runs 200m with 1 med ball Round 2 4 reps G2OH per athlete; 16 total reps Team-of-4 runs 200m with 1 med ball Round 3 6 reps G2OH per athlete; 24 total reps Team-of-4 runs 200m with 1 med ball Round 4 8 reps G2OH per athlete; 32 total reps Team-of-4 runs 200m with 1 med ball Round 5 10 reps G2OH per athlete; 40 total reps 1 athlete runs 200m sprint to finish

CAT 1 Bar weight: 115/ 75#, Med ball weight 20# CAT 2 Bar Weight: 95/55, Med Ball weight 14# CAT 3 Choose weights
Warm Up: 800 m Run DROM On your own
10 Strict Pull Ups 15 KB Snatches 15 GHD Sit Ups 15 GHD Hip Extensions 20 Snatch Grip Press Lateral Band Walks 60 Sec Paleo Chair Band Mobility
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