DUs-Front Squats-Push Press

Team work! Come see Joanna and Dawn as a team today at Trodo Saturday October 18, 2014

Open Gym: 8:00-9:30am Team WOD 9:30-11:00am Free Intro: 11:00-12:00pm Trodo Games, CrossFit Illumine: 11:15-4:30pm  Come cheer on your fellow CFBer competing at THe Trodo Games today

WOD Teams of 4 2 Girls/2 Guys 100 double-unders each, 1 Girl/1 Guy works simultaneously throughout 100 front squats total, 105 / 65 lb. 100 push presses total, 105 / 65 lb. 75 double-unders each. 75 front squats total, 105 / 65 lb. 75 push presses total, 105 / 65 lb. 50 double-unders each. 50 front squats total, 105 / 65 lb. 50 push presses total, 105 / 65 lb.

20:00 Follow the Leader 40 Cal Row 30 Box Jump Overs 24/20 20 Wall Balls (Slam Balls) 30/20 10 Power Snatches 115/75 No one may leap frog the person in front of them. Put your strongest and fastest athletes in front to avoid log jams.

Time is called once last team member finishes last Snatch

Warm Up: 800 m Run Group Dynamic Warm Up Band Mobility

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