CrossFit Gym

“DREIDEL FATE”
Class spins dreidel to determine class wod. Each class will have slightly different wod depending on where dreidel lands. There will be 4 spins to determine the wod:

1st spin – rounds
1, 2, 3, or 4

2nd spin – metabolic conditioning (dependent on how many rounds for wod: 1,2,3,4 rounds)
1 – row 2000,1000,750,500m
2 – run 1600,800,600,400m
3 – double under 200,100,75,50
4 – run w/med ball 800,400,300,200m

3rd spin – weightlifting (reps dependent on how many rounds for wod: 1,2,3,4 rounds)
1 – wall ball 96,48,32,24
2 – man makers 24,12,8,6
3 – db snatch 72,36,24,18
4 – kb swing 96,48,32,24

4th spin – gymnastics (reps dependent on how many rounds for wod: 1,2,3,4 rounds)
1 – toes to bar 48,24,16,12
2 – dips 48,24,16,12
3 – lunges 96,48,32,24
4 – burpees 72,36,24,18

*WOD can be a TEAM of 2 just have them split the work.

 

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