3-4MAR15: Team WOD #1

Today, get to learn TWO new movements: Ring Rows (an upper body exercise that strengthens our pull-up muscles and that can be used as a modification for strict/kipping pull-ups) and AbMat Sit-Ups. After a quick practice session of each movement, we will prepare for…our first Team WOD of the year!

 Team WOD’s are an important part of CrossFit. At the local level, they are great ways to make workouts more fun, meet new people at your box, learn how utilize and overcome strengths and weaknesses of yourself and with teammates, and also just to have fun in a friendly but more competitive environment. At the higher levels of CrossFit, there are always CrossFit team competitions at the local level and even at the most elite level, at the CrossFit Games. Here is a quick hook of the day to capture a team workout in action from last year’s competition…take note of what the commentator says about “a team only being as strong as its weakest link!” And while these teams are often self-selected by the athletes, I will be randomly numbering off athletes into groups of four today to help round out the teams and support you all in getting to meet and work with people you normally don’t get to work with!

TEAM WOD #1:

In teams of 4, complete the following:

RUN 400M**
100 – PUSH-UPS*
RUN 400M**
120 – RING ROWS*
RUN 400M**
140 – SQUATS*
RUN 400M**
160 – ABMAT SITUPS*

*SPLIT REPS ANY WAY, BUT ONLY 1 ATHLETE WORKS AT A TIME

**TEAM MUST RUN 400′S TOGETHER / ENTER THE BOX AS 1 COMPLETE TEAM

***1 TEAM MEMBER MUST HOLD 10# BUMPER PLATE FOR THE ENTIRE WOD –> IF PLATE TOUCHES THE GROUND, A 10-BURPEE PENALTY WILL BE INSTANTLY AWARDED FOR EACH TEAM MEMBER!!!

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