RVCF Post-Turkey Team WOD 12-11-23

Monday November 26, 2012

The Workout

We dropped in at Roanoke Valley Crossfit and had a really fun team WOD.

In teams of 4, each team had to complete 80 reps at each station (or 20 ea).  Stations were:

80 Air Squats
80 Box Jumps + 80 Inclined Push-ups (on a tire)
80 Thrusters (65#)
16 Rope Climbs (10')
80 Burpees
80 Pull-ups
80 Box Jumps + 80 Hammer Hits
80 KB Swings (50/30#)

Between each station, run one lap around the field (600m) and then to the next station on the circuit.

Movements: , , , , , , , , ,

My Result

I had a great time on a 4 person team with Dawn, Doug, and Brian.  We finished in 47:22.  I pulled my weight (did 20 reps) at everything except pull-ups (10), and Thrusters (15).  I did 2 extra rope climbs cuz I was okay at that, and also a few extra box jumps and hammer strikes.

Fun wod with a great group!

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