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 session is designed for our more experienced CrossFitters who are moving on to advanced movements & loads and possibly have their eye on competing in future CrossFit Competitions!

Warm Up:
Run 800m
Stretch & Mobilise

Thruster Tekkers
Sumo-Deadlift High Pull Tekkers

Team WOD: (In Pairs)
10 Minute LADDER Of:
2 Thrusters @ 30/42.5kg
2 Box Jumps @ 20/24″
4 Thrusters @ 30/42.5kg
4 Box Jumps @ 20/24″
6
6… Continue As Far As Possible

Rest 3 Minutes

10 Minute LADDER Of:
2 Sumo-Deadlift High Pull @ 30/42.5kg
2 Ballistic Lunges
4 Sumo-Deadlift High Pull @ 30/42.5kg
4 Ballistic Lunges
6
6… Continue As Far As Possible

Competitor WOD: 7:00pm – 8:00pm

“2014 CrossFit Games Regional WOD 4”
21 – 15 – 9 – 6 – 3 Reps For Time Of:
Strict Handstand Push Ups
Front Squats @ 57.5/90kg
Bar Facing Burpees

Time Cap = 21 Minutes