10/31/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

What did you do last night for Halloween?

WOD

WOD 1: Hang Clean + Jerk (Find a 1 rep max)

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WOD2: Metcon (Time)

21 ring rows, 15 pullups, 9 chest-to-bar

21 deadlifts (95/65), 15 hang cleans, 9 shoulder-to-overhead

21 wall balls (10#), 15 @ 14#, 9 @20#.
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WOD3: Metcon (Time)

For Time:

Athlete 1 – 460m Run

20 Thrusters 45#

10 Dubs or 20 Singles

(tags member)

Athlete 2 – 460m Run

15 Thrusters 75#

20 Dubs or 40 Singles

(tags member)

Athlete 3 – 460m Run

10 Thrusters 105#

30 Dubs or 60 Singles

(tags member)

Athlete 4 – 460m Run

5 Thrusters 135#

40 Dubs or 80 Singles
The clock is stopped when all members of the team put their hands in a circle together and cheer the team name