October 11, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: 3 Rounds for Time
Row 500 m
30 Burpees
Run 400 m

STRONGMAN
“Philip Petti” Hero WOD (Time)
20 Thrusters (135/95 lb)
20 Burpees
20 Cleans (135/95 lb)
20 Sit-Ups
20 Shoulder-to-Overheads (135/95 lb)
20 Push-Ups
20 Overhead Squats (135/95 lb)
20 Handstand Push-Ups
20 Front Squats (135/95 lb)
20 Air Squats

This Firefighter Hero WOD is dedicated to Lt. Philip S. Petti, 43, FDNY, Ladder 12, who was killed on September 11, 2001. He remains among the more than 300 firefighters missing after the Sept. 11 attacks on the World Trade Center.
Metcon (Time)
“Just work it”
5 rounds Cindy
2 clean and jerks
4 rounds Cindy
4 clean and jerks
3 rounds Cindy
6 clean and jerks
2 rounds Cindy
8 clean and jerks
1 round Cindy
10 clean and jerks
135/95
*Cindy is 5 pull ups, 10 push ups, 15 air squats
Metcon (AMRAP – Reps)
Stone/Bag/Weight Work
3 minutes AMRAP ground to shoulder
-3 minutes Rest-
3 minutes AMRAP ground to shoulder
-3 minutes rest-
3 minutes AMRAP ground to shoulder
Score is total reps. You choose stone/sandbag/any type of weight. Post load in comments
*you and a partner can share a stone or bag by one working while the other rests.

ENDURANCE
Conditioning: For Time
Jerry
1-Mile Run
2k Row
1-Mile Run
*In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

BARBELL BABES
Snatch Pull + Snatch + OHS (1RM)
Power Clean & Push Jerk (1RM)