*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15.

WOD:

1) 0:00-30:00 – Every 5:00 x 6 sets:

400m Run

10 Burpee Pull-ups

+

5 Strict Press

If you can’t perform a Burpee Pull-ups, perform 10 Burpees + 10 Pull-ups/Ring Rows. Start around 60-70% of your 1RM Strict Press and build as heavy as deemed fit.

2) 10 minute Up Ladder:

3 Sumo Deadlift High-Pulls 45/35

3 Shoulder-to-Overhead 45/35

50 Single-unders

Workout is 3+3+50, 6+6+50, 9+9+50, and so on until 10 minutes is up.

Extra Work:

3) V-Ups: 4 sets of 10-15 Reps

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE