Thursday, June 23, 2011

Warm-up:
Burgener Warm-up

Coaching will start strictly 10 mins after the start of class time. Please be ready and present. We will gather equipment after coaching.

WOD:
10 min AMRAP:
30 Double-Unders
15 Hang Power Cleans (115,85)

Endurance WOD:(optional and independent)
Please allow 3+ hours rest between this and your regular crossfit wod for adequate recovery.

2-5 sets of Run or Row 800m. 3 min rest between sets.
or Swim 200m for 2-5 sets. 90 sec rest between sets.