12/03/2015

Announcements

Find a teammate by going to facebook group
https://www.facebook.com/groups/342884135884950/

X-Mas WODtacular Sat Dec 5th (40ppl) 11am to 1pm (3 spots left soon)
http://doodle.com/poll/iwrzw453qesegwhp

New Hoodie Pre-Sale $49.99 (2 says left for special+tshirt for $15)

Rowing at EW at 8pm

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

If you were ever in serious trouble, who’s the first person you call, family member or friend?

Strength / Skill

4 sets of:

Shoulder Press (1 Press + 4 Push Press @ 80-85% of Press 1rm)

rest :30

1-Arm KB Cleans x 10 reps (5L/5R)

rest as needed

———————————————-

Every minute on the minute for 10 minutes

Deadlift (Deadlift x 3 reps @ 60-65% of 1rm -move with speed)

WOD

Metcon (AMRAP – Reps)

In 5 minutes complete a:

600 meter row then…

Wall Balls x Max Reps