SATURDAY

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