Its that time of the week again where you can choose to complete a Team version of today’s Home WOD if you wish. Get in touch with a buddy from the Box, or grab your WOD partner from home and work through this two partner together! If however you are unable to do this, there is also a solo version of today’s Home WOD to get stuck into!

Also, we would like to wish Janet Duffy a very happy Birthday, who is celebrating her 59th Birthday today, from everyone at CrossFit Teesside!

SESSION 1
Warm Up:
Run 800m
Stretch & Mobilise

Kit Set Up & Movement Practice
(YouTube channel for exercise demos)

Team WOD:
For Time of:
800m Run (4 x 200m Intervals, 2 Each)
118 Burpee Box Jumps
800m Run (4 x 200m Intervals, 2 Each)
118 Burpee Box Jumps
800m Run (4 x 200m Intervals, 2 Each)

* If can’t Run, Switch to:
– 50 Double Unders or 100 Single Unders (reduce to by half if needed
– 50m Bear Crawl
– 100m Object Carry

* BBJs can be Switched for:
– Burpee Step Ups
– Burpee Broad Jumps
– Burpee Vertical Jumps

Solo WOD:
For Time of:
Run 400m
59 Burpee Box Jumps
Run 400m
59 Burpee Box Jumps
Run 400m

* If can’t Run, Switch to:
– 100 Double Unders or 200 Single Unders (reduce to by half if needed
– 100m Bear Crawl
– 200m Object Carry

* BBJs can be Switched for:
– Burpee Step Ups
– Burpee Broad Jumps
– Burpee Vertical Jumps

Accessories:
EMOTM for 10 Minutes: (choose one of the below)
10 Pull Ups (reduce reps if needed)
10 Ring Rows
10 Bent Over Barbell Rows
10 One Arm Rows (5 each Arm)

SESSION 2
Running WOD:
For Time of:
Run 1.5 Miles

* Scale Distance to 1 Mile or 800m
* If can’t measure Distance, Run as far as possible in 12 Minutes

Check out the video below for your full Whiteboard Brief!