01/09/10 – Team WOD – Free Workout @ 11:30am

Due to  the success of the last team WOD we did, we are bringing it back.  Teams will be chosen at random.  Check below for workout details.

Reminder -

• 9:30am – Fundamentals
• 10:30am – CrossFit class
• 11:30am – Free Intro Class

Dave and Josh cheer on their teams to the finish!

Schedule -

• 9:30am – Fundamentals Review
  • Squat Review
  • Press Review
  • Thrusters
  • Kettlebell Swings
  • WOD
• 10:30am – CrossFit Class
  • Mobility Warm up
  • WOD – Complete in teams of 3
    • 150 Pull ups
    • 150 Kettlebell Swings
    • 150 Burpees
    • 150 Wall Balls
    • 150 Box Jumps
    • 150 Ring Dips
  • The first three must be completed before the last three.  i.e. each team member will be working on either pull ups, kettlebell swings or burpees until 150 reps is reached on each exercise.  Once completed, the team will move to wall balls, box jumps and ring dips.  Only one team member can be working on one station at a time.
• 11:30am – Free Workout
  • Mobility Warm up
  • Squat Instruction
  • WOD