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, Ski or Assault Bike:
30 Seconds On
30 Seconds Off
x 5
Stretch & Mobilise

Alternating Dumbbell Hang Snatch Tekkers

WOD:
10 Rounds for Max Reps of:
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Alternating DB Hang Snatches @ 15/22.5kg
30 Seconds Rest

* Scale DU’s for Single Unders if needed
* Scale WEIGHT as needed

 

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