WOD FOR NOVEMBER 7, 2018

HOLIDAY SEASON IS HERE!

This year is CrossFit 516’s 9th annual Holiday party.

Date: December 8th

Open bar and food: 7pm-10:00pm

Address: Altheirense cultural center, 290 Willis Ave, Mineola

Cost: $50.00 per person

We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!

Now for todays workout…AS WELL AS OVERFLOW!…yes, its back!

A)

Bench press 8-6-4-2

rest 2-3 minutes between sets

B)

6 Rounds for total burpees:

In 40 seconds row 100m with the remaining time complete as many burpees as possible

Rest 2:20 seconds between rounds

*This workout is an all out effort. Transition is key in this workout, rolling right off the rower into the burpees. ENJOY!

OVERFLOW:

Complete as many rounds as possible in 6 minutes:

10 Burpee Box Jump-Overs (24″/20″)

15 Deadlifts (225/155 lbs)

20 Pull-Ups

25 Wall Ball Shots (30/20 lbs)

30 Double-Unders

Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.