Halloween WOD was a lot of fun! I am glad everyone showed in spirit.
This weekend we will have another bring a friend partner WOD. Bring anyone who you think this would benefit (which pretty much means everyone who is not already doing CrossFit!)
MAX EFFORT
Use the same weights as last week with the increased volume. (the first number is the rounds, second number are the reps, the plus one is for the jerks, so 3 cleans, and after the third clean perform a jerk.)
Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5 (go deep!)
Conditioning:
For time:
30 Dumbbell cleans (squat) 40/30lb
Run 400m
30 burpees
Post loads and times to WODHOPPER!!!