S/S/S:

Front Squat

10,9,8,7,6

Increase weight ea set

Video courtesy of CrossFit HQ.  Final time hitting Front Squats in our cycle before we re-test our 5X5..   This week is about muscular endurance.  Weight should still be heavy as where the set of 10 is a HARD effort to finish.  Climb in weight from there.

WOD:

800M Run Cash-In

then…

 

3 Rounds:

10 Burpee over Box Jump (24/20)

5 Burpee to Chest2 Bar Pull Up

10 Burpee to Target 6″ above OH reach

 

800M Run Cash-Out

Video courtesy of Central Athlete.  Little longer runs today to start and finish the WOD!  Then a nice little triple threat of burpee variations.  For the burpee to 6” target, find something that s 6” above your reach.  Your goal is to jump to that target every time.

 

Scaling Options:

Box Height -> 20/16 -> As needed

 

Burpee C2B -> Burpee to Chin above Pull Up -> Burpee to jumping Pull Up -> Burpee to Ring Row

 

Run -> 1K Row per run

Cool Down:

Doorway Stretch – 2 min per side

 

Couch Stretch – 2 min per side