Friday’s WOD

Warm-up: (all classes get there 10 minutes before class):

1 Mile Bike or

1 Mile Run

 

BootCamp & CrossFit:

Conditioning:

For Time:

21 Burpees

21 Pull-ups

15 Burpees

15 Pull-ups

9 Burpees

9 Pull-ups

— then —

Run, 400 m

Rest 5 mins

Run, 400 m

— then —

9 Burpees

9 Pull-ups

6 Burpees

6 Pull-ups

3 Burpees

3 Pull-ups

 

Cool-Down:

Bring Sally Up/As Many Reps:

Back Squat 135/95#

Intermediate –

Back Squat 95/65#

Beginner –

Coach’s will scale you to your athletic ability

 

*CHALLENGE: to the song “Bring Sally Up” by Moby w/ a 135# barbell on back. Squat on “Bring Sally Down” Stand on “Bring Sally Up” All this amounts to 30 reps in 3:30 without rest at the top.

 

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