Saturday 16th July 2016 – TEAM WOD & Barbell

15th July 2016

Team WOD
Team, Team, Team

Dates for your diary:

Open Water Training, July 23rd, Saturday, 10.00am-12.00 noon, pop names on the white board (Mass water entry, swimming technique advice, WOD)

Tribal Training, Aug 13th, Saturday, 10.00am-12.00noon @ CrossFit Witham (Altas Stones, Logs, Tyres, Sandbags)

In teams of 4:

  • Ski 1000m (250m per person)
  • 100 SDHP @ 45 / 30kg
  • 100 Kettle Bell Swing @ 32 / 24kg
  • Row 1000m (250m per person)
  • 80 SDHP @ 45 / 30kg
  • 80 Kettle Bell Swing @ 32 / 24kg
  • Ski 1000m (250m per person)
  • 60 SDHP @ 45 / 30kg
  • 60 Kettle Bell Swing @ 32 / 24kg
  • 1000m Row (250m per person)
  • 40 SDHP @ 45 / 30kg
  • 40 Kettle Bell Swing @ 32 / 24kg
  • 200m Sprint er person as a relay

*Sumo Deadlift High Pull and Kettle Bell Swings do not have to be split evenly 

*One person works at a time, everyone waits under rig, bb and kb set up at other end, one team member runs completes reps, runs back and high fives! All the HIGH FIVES

Barbell 

  • Snatches from the blocks, 5 x 2 @ 75%
  • Muscle Snatch, 5 x 3 @ 75%
  • Back Squat, 10 x 3 @ 80/90%
  • SOTS Press 3 x 3
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