Saturday, October 24 2015

It's a toast to the new box! Raise your barbells in honor and thanks! "Triple Team Toast" by DB In teams of 3, complete the following for time: 60 pull-ups (scale and/or 55+ ring rows) *any athlete can perform the pull-ups/ring rows but the other 2 athletes must be hanging from the pull up bar/holding barbell in top of deadlift; athletes can rotate as desired* 60 thrusters 95/65 (scale and/or 55+ 75/55) *and athlete can perform but the other 2 athletes must be in high plank position while thrusters are being completed; athletes can rotate as desired* 60 burpee box jumps 20" (scale and/or 55+ step overs) *athletes must alternate between each of the 3 team members* 60 hang power clean 95/65 (scale and/or 55+ 75/55) *any athlete can perform but the other 2 must be hanging from the pull-up bar while hang power cleans are being completed; athletes can rotate as desired* 60 front squats 95/65 (scale and/or 55+ 75/55) *any athlete can perform but the other 2 must be in the bottom of squat position while front squats are being completed; athletes can rotate as desired* 60 shoulder to overhead 95/65 (scale and/or 55+ 75/55)' *and athlete can perform but the other 2 athletes must be in high plank position while thrusters are being completed; athletes can rotate as desired* 60 ab-mat unanchored sit-up wall ball passes 20/14 (scale and/or 55+ 20/10) *any 2 athletes can perform but the other must be in hollow position on back with feet and arms 6 inches off ground while sit-ups are completed; athletes can rotate as desired* 60 WBS 20/14 10'/9' (scale and/or 55+ 20/14 9') *any athlete can perform but the other 2 must be in the bottom of squat position while front squats are being completed; athletes can rotate as desired* All exercises must be performed in order and completed to move on to next exercise. Not all members have to perform each exercise, but must perform the high plank, hang from bar, etc. Switch working athletes as desired for reps, just ensure athletes are set before starting in their static holds, or else, it's a no rep. Each team will have 1 barbell, 1 box, 1 wall ball, and 2 sit-up stations. If you need to scale, find a weight that works for all three athletes. Ribbon Cutting: 9am Raffle and Give Aways!: 930am WOD: 10am 3050 Leeman Ferry Road (located directly behind Bloom)