Team WOD/Open Gym/Free Intro/Best of Luck Shelby

Dr SeussSaturday April 16, 2016

***Good Luck Shelby on your First Competition today!!!***

Join us after Team WOD at CrossFit Arlington Heights for the Athena Classic and help cheer Shelby On.

Open Gym:8:00-9:30am Team WOD:9:30-10:45am Free Intro Session:11:00-12:00pm

WOD Teams of 4 AMRAP 20 *200 m Sandbag Run -S2OH 135/95/65 -T2B -Box Jumps immediately into AMRAP 15 !400 m Indian Run -HSPU -Power Cleans 155/105/75 -Wall Ball 20/14/10 -Pull Ups

*While one team member runs with a sandbag the three others will perform AMRAP until runner returns. Upon runner's return teams will rotate a new runners as well as rotate stations for the duration of the 20 minutes. Score will be combined reps of S2OH-T2B-Box Jumps.

!At the conclusion of 20 min AMRAP teams will immediately go into part 2 and ALL team members will go on a 400 m Indian Run with med ball. Upon return of run all team members will split to a work station. Teams can decide how/when they want to rotate stations for the remainder of the 15 minutes (EMOM, Rep Count, Go to fatigue.) Score will be total reps of HSPU-Power Cleans-Wall Balls-Pull Ups.

Warm Up: 800 m Group Run then 5 min "Cindy" then Group Mobility