October 13, 2018

CROSSFIT
Conditioning: 5 Rounds For Time
Power Drill
5 Handstand Push Ups
10 Power Cleans 135/95
15 Burpees
20 KB Swings 53/35
25 Wall Balls 20/14
*3 minute rest between rounds, post total time including rest

SWEAT
Conditioning: For Time
The Angry 100s
Teams of two complete:
100 Wall Balls
100 KB Swings 53/35
100 Box Jump Overs
100 Assault Bike Calories
*Every 5 minutes run 300m (together).
**Workout begins with the run!

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.