Saturday Team WOD – 112313

(Yes, 11 am classes are often a popular hit too! )

Today, we will be combining our traditional epic Saturday Team WOD together with the Philippines Relief WOD in order to help out the impacted country and citizens of the Philippines who went through a devastating typhoon a few weeks ago that killed over 5,000 people and left millions without homes, food, and health care. So, for every dollar that the Overdrive community donates, we will submit to the Red Cross through TD Canada Trust. The Canadian Government will then match it dollar for dollar. Let’s show everyone that “A friend in need, is a friend indeed”!

Philippines Relief WOD(created by King Crossfit)performed in teams of two:

Typhoon Haiyan had sustained windspeeds of 145 MPH for 10 minutes so our WOD is 10 minutes long.
Objective is to get As Many Rounds/Reps As Possible (AMRAP).
Repetition scheme 11-8-13 (date of typhoon landfall) of three movements. Only one partner working at a time.

11 Burpee Box Jumps (alternate each rep with partner)
8 Power Cleans @ 145/95# (break up with partner as needed)
13 Toes 2 Bar (T2B) (break up with partner as needed)

Intermediate WOD
11 Box Jumps (alternate)
8 Dead lifts @145/95#
13 Knee raises

Basecamp/Scaled WOD
11 Box Jumps or Step Ups
8 Push Ups
13 Air Squats