8 Minutes of Shoulder/Back/Hip/Wrist Mobility

A- WU- 2 Rounds of: 1 Minute Practice Double Unders + 1 Minute Max Reps BallSlam (20/15#) + 1 Minute Max Reps M.B. Clean (20/14#) + 1 Minute Max Reps PVC BTN Snatch Grip Thruster

B- 2012 CrossFit Games Team Chipper= For Time- 30 Each: GHD Sit Up/DeadLift (225/135)/Double Unders/OHS (95/65)/Pull Up or For Time- 30 Each: Ab Mat Sit Up/DeadLift (185/110)/Tuck Jumps/OHS (75/55)/Ring Row   -14 Minute Cap

Notes: Depending on class size- In Teams of 6 (3 male/3 female), 4 (2 male/2 female) or even 2 (1 male/1 female) or as an individual/ With only 1 Athlete working at a time/The male athlete (‘s) will complete 1 Round /Followed by the female athlete (‘s)/Team can decide line-up but all male athletes on the team must complete 1 round before the female athletes can begin/Score= Time the last female athlete completes the round.

C- Team 5K Row   -22 Minute Cap

Notes: In Teams of 4/With only 1 athlete working at a time/Partition as needed/1 Rower (ergometer) per team/Score= total time to complete 5K/If unable to complete 5K in time cap, Score= Total distance traveled by the team.

2 replies
  1. Tammyli
    Tammyli says:

    Well Adam told me that only his 8am wod did teams of 2.

    But my class we had 3 teams of 2 and it was fun. The communication was on point and everyone finished around sub 15!

    Then they got mad at me when i said to do 5000 meter parter row. So we dropped it to 2500 per team. Lol

    Reply

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