For those of you who are unfamiliar with how things work on a Friday, today there are two sessions on offer. All Classes apart from the 7:00pm – 8:00pm class 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! The 7:00pm – 8:00pm Class is Competitor WOD. This Coached session is designed for our CrossFitters who are ready to introduce some advanced movements are loads into their workouts. For those of you are not taking part in the “Comp WOD”, but would still like to use the Box at this time, this session may also be used for “Open Gym”!

Warm Up:
Run 800m
Stretch & Mobilise

Running Prep

Thruster Tekkers

Team WOD: (In Pairs)
In 30 Minutes:
Run 2 Mile (3200m)
Then in remaining time AMRAP:
150 Thrusters @ 15/20kg
125 Ab-Mat Sit Ups
100 Burpees

* Scale DISTANCE as needed
* Scale WEIGHT as needed

Competitor WOD: 7:00pm – 8:00pm

a)
15 Minutes to Establish:
1 Rep Max Snatch

b)
15 Minutes to Establish:
1 Rep Max Snatch

c)
For Time Of:
100 Double Unders
30 Hang Squat Snatches @ 25/35kg
30 Toes to Bar
100 Double Unders

* Time Cap = 12 Minutes