Saturday, September 14 WOD

Team WOD: Perform the following for time…

  • Thrusters
    • Teammate #1: 25 reps
      • Rx: 75lbs
      • Scaled: 45lbs
    • Teammate #2: 25 reps
      • Rx: 95lbs
      • Scaled: 65lbs
    • Teammate #3: 25 reps
      • Rx: 135lbs
      • Scaled: 95lbs
    • Teammate #4: 25 reps
      • Rx: 155lbs
      • Scaled: 115lbs
  • 4 x 400 meter Relay
    • While waiting your turn to run, teammates take turns accumulating reps of:
      • 150 Calorie Row
      • 75 Hand Release Partner Jump-Overs
  • 400m Team Sled Push
    • Rx: 2850lbs
    • Scaled: 225lbs

The Rules:

  • Teams will be made up of 4 people, try for 2 men and 2 women but any configuration is fine
  • Scale all weights according to your team’s gender make-up and ability
  • You cannot advance to the next station until all team members have completed all reps and runs of current station

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco


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