Upper East Side

Community WOD (EVF360 & Crossfit)

In teams of 3, accumulate as many points as possible in 35 minutes:

Partner 1: 750m/600m row.

Partner 2: Barbell/Dumbbell station.

Partner 3: Gymnastics station.

Rotate through the stations every time partner 1 completes the row.

Barbell / Dumbbell station:

Barbell at 95/65 lbs

Bear complex = 5 points per rep (1 bear complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press)

Snatch = 3 points per rep

Thruster = 2 points per rep

Clean = 1 point per rep

OR, 2 dumbbells at 50/35 lbs

Double DB devil press = 5 points per rep

Double DB snatches = 3 points per rep

Double DB clean and jerks = 3 points per rep

Single arm DB snatch = 1 point per rep

Gymnastics station:

10 handstand push ups = 5 points

10 pull ups = 4 points

15 push ups = 3 points

20 air squats = 1 point

Sum up all the points per teams at the end of the WOD. The row counts at 50 points per round.