Friday’s WOD

Warm-up (all classes):
2 Rounds For Time:
5 Burpees
5 Pull ups
10 Lunges (alternating)
200 M Run

BootCamp:
4 Rounds For Time:
100 M KB Farmer Carry 53/35/26# (1 KB in each hand)
200 M Run

-then-

For Time:

25 Pull-ups

CrossFit:

Skill:

Burgner

 

Conditioning:

CrossFit Open Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps

CrossFit Open Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

*Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

*Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

Cool Down:
Tabata Hollow Rock
Tabata Back Extensions

*20 secs work, 10 secs rest. 8 cycles each Tabata.