WOD – Thursday 10/20

Teammate Thursday. Remember, we take on CrossFit Free on November 5th at CFP. All you need to do is sign up. There will be 3 WOD’s and 2 divisions (Rx and scaled). Come support your gym and help us win the first ever Box vs Box cup.

400m run or 2 min DU’s
10 burpees
200m run or 1 min DU’s
8 Burpees
100m run or 30 sec DU’s
6 Burpees

Couch stretch, ankle mobility and thoracic spine prep

A1. Front squat – 3×5
*adding volume to 10/3
A2. Banded high to low hold kneeling wood chop – 3×8-10
The wood chops, going to incorporate more. Here’s a good video showing proper form on the chops.

“Around the World”
3 min AMRAP
15 power snatches (75/55#)(65/45#)
10 OtB burpees
Rest 1:00, x4

Team Series WOD
12 min AMRAP
15 power snatches (75/55#)(65/45#)
10 OtB burpees (scaled teams do regular burpees)
*M/M partners start and work the entire 12 minutes switching off after every complete round. Right at the 12 minute mark, the F/F partners will start their AMRAP, accumulating as many rounds as they can in the 12 min.

Accessory Work
3 rounds
1:00 plank hold
15 hammer curls

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