1&2 Oct

Rest Days

30 Sept

Daily Warm up

Skill: Burgener Warm Up (http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf)

WOD:
10 Rounds of
-200 meter rows
rest only as long as it took to row per round.

29 Sept

Daily Warm Up

Skill: Clean and Jerk

WOD:
5 rounds for time
-10 clean and jerks

-10 bar facing burpees

Rest Day

27 Sept

Daily warm up

Skill: Medicine ball clean

WOD:
As many rounds as possible in 15 min of
-15 med ball cleans
-15 slam balls
-200 meter run