**CHANGE TO THE SCHEDULE** For the next 4 weeks TEAM WOD will be programmed for a Thursday as oppose to a Friday. This is due to the CrossFit OPEN Workout being released on a Thursday evening meaning Friday will be your opportunity to hit the workout and this will be the programmed WOD, Fridays can also be used as OPEN GYM. Once the OPEN is over we will resume usual routine.

Today’s Team WOD is a Birthday WOD for Jan who turned 50 yesterday!!! (or technically today as Jan was born on a leap year???) Happy Birthday Jan from all at CrossFit Teesside!!!

Warm Up:
Row, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5

Team WOD:
5 Rounds of:

In 6 Minutes:
Row, Ski or Assault Bike 40/45/50 Calories
In remaining time AMRAP:
50 Wallballs @ 6/9kg
50 Ab-Mat Sit Ups
50 Burpees

Rest 1 Minute

* Scale WEIGHT as needed
* 40 Calories for Female Teams
* 45 Calories for Mixed Sex Teams
* 50 Calories for Male Teams


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