Monday’s WOD

Warm-up (all classes):

5 Minutes to max effort double unders

 

BootCamp WOD:

10 rounds for time of:

10 Air Squats

10 Sit-ups

100-meter sprint

 

CrossFit WOD:

Event #2 – Beast Mark (from Dynasty I)

100 Double Unders

Followed by:

4 Rounds**

6 Barbell Burpee Deadlifts  (155#/105)

6 Hang Power Cleans (155#/105)

6 Shoulder to Overhead (155#/105)

Finish with:

100 Double Unders

Special Notes**

*perform the rounds without letting go of the bar.

 

– Hands must stay on barbell during each round. The bar may rest on the ground during the burpee deadlift, but hands must stay on the bar.

– Once the 6th burpee deadlift is completed, the bar may not rest on the ground for remainder of that round.

– Bar may be dropped after the 6th shoulder to overhead of each round.

– If bar is dropped or let go of during the round, the penalty is starting that round over from the beginning.

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