Saturday, October 7, 2017

CrossFit No Quarter – WOD

Metcon (Time)

Partner WOD

30 clean and jerk – alternate every rep

1mile run – relay 200m

10 rope climbs or 20 rope pulls – alternate everyone or every 2 on pulls

1mile run – relay 200m

100 burpees – alternate every 5 reps
RAMP UP:

60 SDLHP – alt every 5 reps

2k row – relay every 250m

50 ring rows – alt every 5

2k row – relay every 250m

50 burpees – alt every rep

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

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