08/26/2015
Clinton Hill – CROSS TRAINING
QOD
Best dessert you have ever had?
Metcon (Time)
PARTNER WOD
(Teams of 2)
500 meter row
100 Double Under
then
50 Hang Power Cleans (95/65#)
then
50 Burpees
RULES:
-one athlete starts on rower, other athlete starts on double unders, once complete they rotate.
-athletes must complete both movements before moving to Hang Power Cleans.
During the Hang Power Cleans
-athlete 1 holds barbell in front rack position while
-athlete 2 performs ONLY 5 successful Hang Power Cleans
-then athlete 1 performs their 5 successful Hang Power Cleans while
-athlete 2 holds the front rack position
-one athlete must always be holding the front rack position, while other performs movement
-if barbell is dropped reps won’t be counted
-this continues until a total of 50 Hang Power Cleans have been done then move to burpees.
During the Burpees
-athlete 1 holds push up plank while
-athlete 2 performs ONLY 5 successful burpees
-one athlete must be holding push up plank while other athlete performs 5 burpees
-if the push up plank is not being held burpees will not count
-this continues for a total of 50 burpees, then yell TIME.