For time:
2km Run (5 laps)
50 Burpee
100 Box Jumps
Complete these tasks in any order, including breaking up the row and the reps as you like. The time cap for this workout is 18min.
-----
Endurance WOD:
Choose ONE of the Following Sports:
Swim, Bike, Run, Row
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!
-----
SATURDAY.....SPECIAL BIRTHDAY WOD FOR ANDREW!
Bring friends....09:00 Halsey Gym!
Bring friends....09:00 Halsey Gym!
THANKS for the birthday WOD and thanks for getting me into Crossfit. I have never participated in a program that has not only strengthened my body but also my mind. Your class has truly changed what i believe i can do in my life.
ReplyDelete