Friday’s WOD

Warm-up:

1 Mile Run

BootCamp:

Tabata Plank

Tabata Pull-up

Tabata Bike

Tabata Burpee

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Movement Demo on the Power Clean

CrossFit:

BBG:

Spend 10 minutes to Power Clean: 4X2@80%
Spend 10 minutes to Power Jerk from rack: 4X2@80%

Conditioning:

10 Rounds of:

10 Burpees to a plate AFAP (as fast as possible)
Rest 1:1

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