400M Run or 500M Row
15 Ball Slams
WOD: With football season around the corner. Fun Team WOD.
This is a "Football" WOD which Coach Glen picked-up from CrossFit One World website. Unfortunately, you aren't actually playing football but I promise you this is just as fun!
This is a three man team workout. Each team will play two 12 minute halves with a 5 minute half time.
Scoring is as follows:
* A touchdown is scored when a three man team completes 60 wall balls and 60 thrusters (45/35). Only two team members can be working at one time, and you cannot have the two team members working on the same exercise. If you score a touchdown, the team must complete 100 doubles-unders as a team for the extra point. (If you drop an unloaded bar that is minus 5 off your total reps!)
* A field goal is scored when the three man team completes 60 KB swings and 60 box jumps. Only two team members can be working at one time, and you cannot have the two team members working on the same exercise.