For the next 5 weeks Fridays “Team WOD” will be ran on a Thursday making Friday an “OPEN Gym/interval/Endurance WOD”. This is because the CrossFit OPEN starts this Friday with the first WOD released on Thursday night, for those competing in the OPEN Friday will be an ideal opportunity to hit your WOD and be judged. 🙂

For those of you who want to register for the OPEN and test your fitness against the rest of the world then check out the following link http://games.crossfit.com/

Warm up

Row 1000m

Stretch and mobilise

Push Jerk Tekkers

WOD

For time:

• Run 800m
• 21 Push Jerks @ 50kg/70kg
• Run 800m
• 15 Push Jerks @ 50kg/70kg
• Run 800m
• 9 Push Jerks @ 50kg/70kg

*Scale the weight as needed*