Friday, May 6th, 2016

CrossFit:

Skill/Strength:

Bench Press 3-3-3-1-1-1

WOD:

10 Overhead Squats*, 1 Burpee 9 Overhead Squats, 2 Burpees 8 Overhead Squats, 3 Burpees 7 Overhead Squats, 4 Burpees 6 Overhead Squats, 5 Burpees 5 Overhead Squats, 6 Burpees 4 Overhead Squats, 7 Burpees 3 Overhead Squats, 8 Burpees 2 Overhead Squats, 9 Burpees 1 Overhead Squat, 10 Burpees

* 45-65♀/65-95♂

Functional Fusion:

PARTNER WOD!

Complete this Chipper, sharing work – one person works at a time, except during the runs – both people run same time, same distance. EMOM both partners must stop and do 2 Burpees.

100 x KNEE TUCKS 200 M RUN (Must be done as 2 x 100 M Each, so you can hear the call for burpees) 100 x MED BALL SIT UPS (PASS BALL) 200 M RUN (2 x 100 M Each) 100 x SINGLE ARM KB PUSH PRESS 200 M RUN (2 x 100 M Each) 100 x MED BALL OH WALKING LUNGES 200 M RUN (2 x 100 M Each)

#WOD #FunctionalFusion