*Coaching Changes…Betsy’s Last Wednesday Coaching HERE

**Firebreather Hoodie is back…this will be our last solo branded Champlain Valley CrossFit piece of apparel. Pre-order HERE

WOD:

1) 0:00 – 40:00 – Every 1:00 x 40 sets:

Station 1 – 8/side Half Kneeling Single Arm Landmine Press

Station 2 – 1 Legless Rope Climb + 1 Rope Climbs 15ft

Station 3 – 1/side Turkish Get-up

Station 4 – 2-5 Wall Climbs

Station 5 – 10-15 D-Ball Over the Shoulder 100/70

The goal is to pick efforts that you can maintain for all 8 cycles. Have fun!

Extra Work:

2) Every 1:00 x 10 sets: 1-5 Bar Muscle-ups

Pick a rep count you can maintain for all 10 sets. If you don’t have a Bar Muscle-up either work on a transition drill or your strict pulling strength.

3) Seated Neutral Fat Grip Cable Row: 3 sets of 10 Reps + 30 second Hold

Rest 2 minutes between sets. Perform the 30 second hold after the 10th rep.

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