Team WOD (every Sat)

Saturday, 041418 T

“Please be locked out”

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Teams of 2:

A. Hang squat clean – 3RM in 15

Minutes

Rest 2-3 – transition stagger if needed

B. Afap / stagger start

10 rope climbs (6 at a time)

100/80 cal bike

50 t2b

1500m row (300m at a time then switch)

50 DB hang squat cleans 50/35’s

1k run / done in split 200’s.

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Track day with Coach Steve Fluet kicks off today. Leaving CFF about 12-12:30. It’s $25 per person for today 12:30-3 and tomorrow 9a-12p. So $25 for potential of almost 6 hours of training. No brainer! Everyone is welcome who wants to learn techniques of running, pacing, breathing.

Sat, 030718 Team

Teams of 2 – same gender

*buddies are with their buddies today

– have some fun! And modify accordingly.

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A. Max clean and jerk in 15 or so minutes

Rest 2-3

B. Amrap 12

125/100 cal Row

125 Air squats

125 abmat sit-ups

125 push-ups

Rest 3

C. Amrap 12

100 burpees to plate

100 t2b / knee tucks (buddies or modify)

100 plate g to OH

100 OH alt lunges (plate)

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