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January 28 2017

27
Jan

January 28 2017

January 28 2017

It’s a Teamwork Saturday!

Wish best of luck and, even better, show your support for Carmen and Brandon as they participate at WOD Wars at Advanced Performance CrossFit in Wadsworth today. Their heat times are around 9:15, 10:30, and 12:45!

Also, we’re honored to host USAW National Coach Reggie Hodges for the Weightlifting Seminar today from 12:30 to 2:30PM!

STRENGTH
If time allows after the WOD, you can work on the Strength assignments from this past week:
5×5 at 75%
Clean and Jerk
DeadLift
Push Jerk
5×10
Handstand Push Ups
Toes to Bar

WOD
Team WOD
For time:
300 Row Calories
300 AbMat Sit-ups
150 Front Squats, 95/65 lbs
150 Pull-ups
75 Sumo Deadlift High-pulls, 95/65 lbs
75 Handstand Push-ups
Teams of 3!
Athletes switch every 20 reps for the 300s, every 10 reps for the 150s, and every 5 reps for the 75s.
The total number of reps needs to be completed by the team (ie 300 sit ups total, 100 each). 
1 Athlete performs reps while another athlete rests and the 3rd athlete maintains either a plank or squat hold (example: David performs Row, Rick rests, Max performs plank hold. When David finishes Row of 20 calories, Rick moves to rower and Max rests while David starts plank).
Rx or scale as necessary. Ideally, each team will only use 1 or 2 bars.