Team WOD

Favorite season?

Warm-Up 10

10 Pass Throughs
10 Circle Pass Throughs
5 Shoulder Press
5 Push Press
5 Push Jerks

Metcon (Time)

Complete the following congo-line style in teams of three, with each partner completing the following:

A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups

Immediately followed by…

B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

Out of Town WOD

FOR TIME: 400M WALKING LUNGES

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD