*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) Bike/Ski/Row/Run: 40 seconds Hard Every 1:00 x 7 sets

Pick a medium and output you can maintain for all 7 sets.

2) Waiters Walk: 50m Every 1:00 x 7 sets

Start on your non dominant side so you do 4 sets there and 3 sets on the other side. One Kettlebell Overhead and one at the Farmers Position. Switch sides every 50m.

3) High Box Jump: 5 Reps Every 1:00 x 7 sets

Start at a moderate height, build as high as deemed fit. Step down and reset between each rep.

4) 12 minute AMRAP:

20 Kettlebell Swings 35/26

20 Box Jumps 24/20

20 Knees-up

20 Wall Balls 14/8

Extra Work:

5) 5 sets of:

10 Band Pull Aparts

10 Banded No-Moneys

10 Banded Face Pulls

Not for time. Rest as needed. Focus on positioning and activation.

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