Team W.O.D. 12/7/18

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Dec

Team W.O.D. 12/7/18

It’s Bring A Friend(s) FREE Saturday, to our 9am class!

Also our Learn To CrossFit cycle, for new members, just happens to be starting this coming Tuesday the 11th at 6:30pm also!

What a great combo! :O

TWO opportunities for ANYONE to get involved!

Remember it’s 80% OFF on your first month if you join by Dec 10th, Monday night!

Come to either one or both, just don’t have any regrets about missing both opportunities to check CFR out!

More info checkout www.crossfitrepublic.com or call 732-5433!

#BringAFriend #Fitness4Everyone #JoinTheFamily #Resolutions
#NoRegrets

TEAM CONDITIONING WOD – 35 MINUTES

*Coaches – for ease and convenience, feel free to line up the ski ergs once again in front of the back rig, on the main floor, allowing a little space for wall balls.

In teams of 3, relay style with one athlete working at a time through a whole round then tagging, complete as many rounds as possible in 30 minutes of…

15/11 Calorie Ski Erg (male/female)
12 Unbroken Heavy Wall Balls 30/20
9 Unbroken Heavy Deadlifts 245/165

*PENALTY! If an athlete on the team does not go unbroken at anytime on either wall balls or deadlifts, the whole team immediately completes 5 burpees on the spot, before resuming the workout (going unbroken tests your mental fortitude and will help you in the long run to build your fitness)

*Scaling – athletes do not have to go unbroken, nonetheless, each athlete must consider still moving very quickly, given the amount of rest you’ll have after each work period, while your teammates work

*If odd number of athletes, teams of 2 complete the workout the exact same except take a mandatory 1 min break after both athletes have gone each round, to imitate a third athlete.

 30:00 – 35:00 complete…

Max reps devil presses 50/35.

*Split reps however desired as a team
*Unless different scales or coed team, ALL MUST SHARE THE SAME DBs. Cannot have out 2-3 pairs of the same weight for faster transitions.

Post max rounds + reps as a team on the WOD and total devil presses achieved!

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