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TFR CrossFit Wednesday WOD 11/30/16

30
Nov

TFR CrossFit Wednesday WOD 11/30/16

Heyyy the dunk tank is coming back out on Thursday!! Email info@totalfitnessrevolution.com for details!
 
TFR CrossFit Wednesday WOD
It was supposed to be a running day, but there’s about 100% chance of rain. . .soooo. .
 
Part A:
Fight Gone Bad
 
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
 
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
 
Part B:
10 minute amrap
Team Relay – split class into 2 even teams (as best as possible)
Put 3, 45s on the prowler
-The team that pushes the prowler the most 40 yds of the turf wins! The weight remains the same for guys and girls
– the person that is waiting in line to push the prowler must hold a squat while waiting. The other team members get to rest.
 dunktank