Don't forget we are closed this weekend to host the Agatsu Movement and Mobility Seminar. 
 
Mobility: 
  Couch Stretch
  Hamstring Mash

Warmup: 
2 Rounds
  10 Wall Ball
   10 Burpees
Just kidding ...
   10 Kettlebell Swings
   10 Sumo Deadlift High Pull

Strength/Skill: 
  "Shaun Complex" aka "Bear Complex"
Power Clean
Front Squat Push Press
Back Squat
Back Jerk
 

WOD: 
Row 2000m/1400m, every minute you are on the rower you must get off and perform that many burpees. 
Continue until 2000m/1400m are completed or you can't perform the burpees in the required minute. 
 
This is dedicated to Shaun who will be leaving us for a short time. 

 

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AuthorCrossfit Bytown