Team WOD
In Teams of 2:
Wall Ball Toss Situps, 50reps
4 Rounds of:
Deadlift, 15
Power Cleans, 12
Front Squat, 9
Wall Ball Toss Situps, 50reps

Both athletes will be working at the same time. For the Wall Ball Toss Situp, Athletes will be in situp position facing eachother. Athlete 1 will reach back with the wall ball, touch the ground behind their head, situp, and toss the wall ball to their partner. Athlete 2 will then catch the wall ball, touch the ground behind their head, situp, and toss the wall ball back to their partner. That will count as one rep. After completing the situps, the team will move onto the four rounds of Deadlift, Power Clean, and Front Squat portion. One Athlete will complete a round while the other completes kettlebell swings. Athletes may complete more than one round, but may not switch in the middle of rounds. Each athlete must complete 4 rounds. Teams will keep a total of their kettlebell swings. The team will then finish the WOD with the Wall Ball Toss Situps. Every Kettlebell swing completed will be the equivalent to one second off the total time.

TEAMWORK

Though they weren’t all on the same team for the throwdown they all came together to support Sam Covello. This photo depicts a great display of friendship and support. It was really amazing to see how this group waited for Sam at the top of the hill and then stayed with him throughout the run and gave him the motivation and encouragement to push himself harder. This is the true heart of CrossFit!! At the end of the day it is not about the time on the board but improving yourself and helping others improve their selves. We were very inspired and proud to see such sportsmanship during the Throwdown on Sunday.

COMPETITION TEAM: Team Wod – Try to pair up with another comp team member.