What a day!!! Tremendous way to end the week with a dynamic team workout. For coach's choice Jose and Ethan adopted a WOD developed by the crew that ran the Level I certification at CrossFit Decatur last weekend.
Warm Up:
Smoke Stack Lap (approx 400 m)
PVC Pipe Thrusters
WOD:
In teams of 4-5 complete the following-
Smoke Stack Lap
300 65lb Thrusters (45lb sub)
Smoke Stack Lap
200 Pull Ups
Smoke Stack Lap
*The teams must remain together throughout and an exercise cannot be started until the entire team is done with the previous one.
*Once the weight is off the ground for the thrusters, the bar, weights and muscle clamps must remain off the ground until all reps are completed.
*There must be someone on the pull up bar at all times until all reps are completed. Jumping pull ups are not allowed, assisted by another team member is though.
Gin and Hope stepped up and tore through 65lb thrusters while Elizabeth and Bill exhibited pure guts in toughing it out. It was also great to see the three generations of Thompsons well represented.
Warm Up:
Smoke Stack Lap (approx 400 m)
PVC Pipe Thrusters
WOD:
In teams of 4-5 complete the following-
Smoke Stack Lap
300 65lb Thrusters (45lb sub)
Smoke Stack Lap
200 Pull Ups
Smoke Stack Lap
*The teams must remain together throughout and an exercise cannot be started until the entire team is done with the previous one.
*Once the weight is off the ground for the thrusters, the bar, weights and muscle clamps must remain off the ground until all reps are completed.
*There must be someone on the pull up bar at all times until all reps are completed. Jumping pull ups are not allowed, assisted by another team member is though.
Gin and Hope stepped up and tore through 65lb thrusters while Elizabeth and Bill exhibited pure guts in toughing it out. It was also great to see the three generations of Thompsons well represented.
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