27 August 2013 – “150 Burpees for Time”

Warm-up

Jog to the Corner and Back then 6 Minute AMRAP of “Perfect Cindy”

-5 Pullups, 10 Pushups, 15 Air Squats

Strength: 20 Minutes to work up to a 1 Rep Max Box Jump with a One Step Drop

Strength2: 5 Prowler Pushes (each) with a Partner

A Pushes North, B Bearcrawls North, Switch and Go South

WOD – “150 Burpees for Time”

150 Burpees for Time (15 Minute Time Cap)

AWOD:  150 Burpees done to an Overhead Ring (6) Inches above Max Reach

 

7:00 p.m. CrossFit Endurance:

Jog to Lamar for your Warm-up or if you park there, Jog a 400 meter Lap

50 Meters of High Knees, Butt Kicks, Carioca, Skipping X2

Stretch Hamstrings and Calves

WOD:  5 X 300 Meter Sprints, Walk 100 Meters

5 x 200 Meter Sprints, Walk 200 Meters

8-27-2013