*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 – 2-4 Rope Sit-to-stand

Station 3 – 1/side Turkish Get-up

Station 4 – 2-5 Wall Climbs

Station 5 – 10-15 D-Ball Over the Shoulder 50/40

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

Extra Work:

2) Knee Tuck Parallette Hold: 5 x Max Time

Rest 90-120 seconds between sets.

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