CrossFit TEAM WOD
In teams of two, complete as many rounds as possible in 30 minutes of:
“KELLY”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20#/14#
Team members will alternate tasks, with only one member working at any one time. Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots. Then Partner B will run 400 meters, Partner A will perform 30 box jumps, Partner B will perform 30 wall ball shots – and so on for 30 minutes. Keep track of full rounds and extra reps!!
WEIGHTLIFTING/OLY CLASS @ 10
-Snatch: Work up to a heavy single x 1
90% of that single x 1
85% of that single x 1
– clean and jerk : same as snatch
-Pause back squat: 4 x 3 (pause 3 sec at bottom). Use 5 – 10 # more than last week
-35 ghd sit ups
25 back extenstions
-Group stretch