WOD – Thursday 10/5

Here we go, the first Team Series WOD. Let’s go get it.

Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
5 pull-ups or ring rows
10 push-ups
15 air squats

Mobility
Hamstring and hip prep

Team Series WOD #1
50 synchronized wall balls
30 power cleans total
50 synchronized wall balls
20 power cleans total
50 synchronized wall balls
10 power cleans total
*20min Time Cap. Barbell increases in weight each round. Wall balls must be synchronized, so bottom of the squat and wall ball hitting the target at the same time. The cleans are not synchronized, they are reps per team and can be split up however you want.

Male teams
Rx partner uses a 20# wall ball and 115/155/185#
Scaled partner uses a 14# wall ball and 75/105/135#

Female teams
Rx partner uses a 14# wall ball and 75/115/135#
Scaled partner uses a 10# wall ball and 55/75/95#

This is the first of 5 team series WOD’s where I will pull inspiration from CrossFit.com, but no promises that they will be the same. I wanted to make sure they make sense logistically, considering The Port’s version is one Rx partner and one scaled partner.

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