Saturday Team WOD – 101913

(Yes, Gracey’s Bar will be in full effect again this year at our annual Halloween bash!!)

Nutrition Challenge : Day 19

Make sure to arrive to Team WOD on time no later than 10 am sharp as coaches have to format the WOD and know exactly how many people are participating!

So, as mentioned on our FB page, the WODs will be inspired by the 2011 Crossfit Games Regionals!

A.5 min AMRAP of:
Thrusters(135/95)
*Each athlete MUST cycle through, and perform a minimum of 3 reps, maximum 10 reps.

Rest 3 minutes, then

B. For time, with 20 min time cap
Row 20 calories
30 Burpees
30 Two-arm KB ground-to-overhead (20/16 kg KBs)
30 Toes to bar
40 m Overhead walking lunge (45/25lb plate)
20 m Sprint