For those of you who are unfamiliar with how things work on a Friday, it is all about TEAM WOD!!!. All Classes on a Friday are ran as a “Team WOD”. This involves being paired up with one of your fellow CrossFit Teessiders and working together to complete the WOD. Team WOD’s are great as you are guaranteed to push yourself to the max in order to do well for your partner! It is certainly our favourite day of the week at the Box!

 

Warm Up:
Row 500m
Assault Bike 20/25 Calories
Stretch & Mobilise

JYD

Clean & Jerk Tekkers

Team WOD:
For Max Reps of:

a)
1 Minute of Clean & Jerks @ 6/9kg
1 Minute of Wallballs @ 6/9kg
1 Minute Rest
x 3

b)
1 Minute of Calorie Row or Assault Bike
1 Minute of Burpees
1 Minute Rest
x 3

c)
1 Minute of Clean & Jerks @ 6/9kg
1 Minute of Wallballs @ 6/9kg
1 Minute Rest

* Scale WEIGHT as needed

 

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