Saturday 05/09/09

Location: CHS
Time: 6:00 p.m.

Team WOD (credit CrossFit Fairfax - this one is modified slightly)

3 rounds (30-20-10 reps) of:
Wall Ball, 20#/15#
Front Squat, 75#/50#
Burpees
Hang Power Snatch, 75#/50#
Run 400m

Each team member (up to 4 members per team) starts with a different movement (not the 400m run). When all team members are done with their respective movements, they rotate to the next movement on the list. Each team member does 30 reps of each exercise, followed by 20 reps of each exercise, followed by 10 reps of each exercise.

When you are finished with the prescribed reps for a given movement, hold your hand up. If everyone on your team is looking at you when you finish your reps, you know it's time to rotate. When all 3 rounds are finished, the 400m runs start as a relay, i.e., one team member takes off, and the next teammate leaves when that member returns.

If we have an odd number of people, this is fine - one person will simply have to run another 400m at the end.