Thanks Mando and RC Crossfit for having the NoX Crew come in and do some work. This WOD killed us.
Team WOD: photo above
- Deadlifts @ 275 orr 225 for guys and 135 for ladies. Tabata deadlift: One partner does as many deadlifts as they can in 20 seconds while the other rests. Then keep switching turns until each partner does 8 sets. (Count your reps)
-Farmer carry: guys carry a 35# plate in each hand (fingertips at the end of the plate) out 75 yards and back. Partner rest while other works until each partner does 2 sets. ladies carry 25# plates.
-200M medball run W/ 20# medball: run together with partner at same time.
-Wallclimbs: find a wall that is 4.5 feet talll. One partner jumps over 5 times while the other rests. Each partner must complete 4 rounds. *burpee box jumps substitute if no wall*
-200M medball run again
-Wallclimbs agan
-Farmer carry again
-finish with tabata deadlift again
*count team total deadlifts + overall time.
