Team WOD

20
Nov

Team WOD

CrossFit Fort Vancouver: Impact of the win
The victors returned triumphant to a gym ready to celebrate them whether they had won or not, and even before the team had left, gym members were planning to meet their returning colleagues at the airport and decorate the gym.

Mobility: Hip Impingement 2: Band Variation , Best Shoulder Mob Ever

WOD:20 Min AMPAP (As many points as possible)
2 person teams.
3 Point Exercises: 500m Row, 400m Run, 20 Pull-ups, 10 OHS, 30 KB Swings, 20 Push-up w/ release, 20 Wallball, 20 Box Jumps, 5 Tire Flips, 10 Ring Dips, 10 HSPU, 20 SDHP, 50 D/U, 30 Sit-ups
5 Point Exercises: 5 Muscle Up, 5 Snatch, 5 Rope Climbs, 30 Burpees, 10 Turkish Get Ups
team will score points for each completed workout, if a member starts an exercise it must be finished prior to moving on, no limit on exercises, both members working at same time
(Courtesy of CFOTR)