Tuesday 11/24/15 - Only 1:00 of Burpees. Four times.


MAIN WOD

Dynamic WU: 2 Rounds Of: 5 Barbell Strict Press 5 Burpees 10 PVC Pass Throughs 10 Inch Worms

*Move through it at your own pace; this is a warm up.

M:1 Bench Press

5 – 3 – 3 – 2 – 2

(5@50%, 3@60%, 2@70% then Build to a Heavy 2)

M:2: 4 Rounds:

:30 Max Strict Press 95/65

:60 Max Burpees

:60 Rest

Scale Strict Press to 50%

*Score: a) Bench Press b) Total Strict Press c) Total Burpees

VIRTUOSITY

V:1 Warm Up

V:2 Learn

V:3 Review: KB Swings, Rowing For Calories

V:4 WOD: 4 Rounds:

:30 Max Russian KB Swings

:60 Max Calories rowing

:60 Rest

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ashley@crossfitfargo.com
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