WOD for 19 Oct

I should be in for the usual lunch session at Frederick (11:30). 


Also, congrats to Aaron for winning his division at the Festivus Games at CrossFit Metanoia!  Way to represent!!!


Set a 35 minute clock 

Part 1. 

AMRAP in 25 minutes

20 KB Swings (70/55#)

20 Wall ball shots (20/14#)

4 “laps” in green terf*

15 burpees

**1 lap= run half way down and come back, then run all the way down and come back. 

Part 2. 

Take the remainder 10 minutes to work to a heavy clean and jerk single. 

3 thoughts on “WOD for 19 Oct

  1. I went in and stretched and watched Cliff and Whitney tackle this WOD.

    They both look like a truck hit them at the end of it!!

    I stretched.

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