WOD: 11-11-13

by: Gino Escalante in: WODs
10 Nov

 

 

Strength:  18 mins to find:

1RM Front Squat

9 min AMRAP of:  Kettlebell Swing Complex

25 Russian Kettlebell Swings

Rest 30 seconds

20 Russian Kettlebell Swings

Rest 30 seconds

15 Russian Kettlebell Swings

Rest 30 seconds

10 Russian Kettlebell Swings

Rest 30 seconds

5 Russian Kettlebell Swings

Rest 60 seconds

Start over. All of these sets are to be done as fast as possible AND COMPLETELY UNBROKEN.

1: 5 min AMRAP of:

10 Hang Power Clean (135/95)
10 Burpees
100M Row (each 100M is 1 rep)

2: For time:

30 Hang Power Clean (135/95)
30 Burpees
500M Row

4 min cap

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So much to address…

Congratulations to everyone who competed in the competed this past weekend.  We will have a full recap of the events tomorrow, in the mean time please forward all of your high fives to everyone that participated.  Reebok CrossFit Back Bay had quite the unbelievably-crazy-WOD free competition and, in good fashion, the events were followed by a halloween themed after party.  If you missed this one, you will certainly hear about it at some point.  Maybe that’ll teach you not to miss out on all the cool things taking place at the gym.

Happy moon day everyone!,

CG

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