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:
7/10 Calories
Alternating with Partner for 5 Minutes
Stretch & Mobilise

Kettlebell SDHP Tekkers
Thruster Tekkers

WOD:
10 Rounds for Max Reps of:

In 90 Seconds:
Row, Ski or Assault Bike 7/10 Calories
12 Kettlebell Sumo-Deadlift High Pull @ 16/24kg
In remaining time AMRAP:
Thrusters @ 15/20kg

Rest 1 Minute

* Switch with partner every 90 Seconds

* Scale WEIGHT as needed
* Scale Calories if needed

 

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