Friday, 23 November 2012

Reminder: Friday class times are 0830 and 1200.

“Thanksgiving WOD”

3-person team


150 Pull-ups
60 Tire Flips (210/180)
300 Sledge Swings (10/8)*
3-60m Wall Ball throws (20/14)**
Row 3000m***


For Time



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Compare to 25 NOV 11


All members perform equal work. Numbers listed are team totals, not individual amounts.
*Before starting the WB throws, all members must have completed 100 Burpees. These can be performed while other team members are performing WOD exercises.
**WB throws: Team Member (TM) 1 throws the ball, TM 2 picks it up and throws from where the ball landed not rolled, TM 3 picks it up and repeats. This continues until 60m is reached, at this point TM 1 picks up ball and runs it back to beginning. TM 2 then starts the throws over, and the process is repeated. TM 2 runs ball back to start. Repeat again with TM 3 running the ball back.
***TM’s row 500m each and switch until 3000m