082716

8am Advanced WOD

Metcon (No Measure)
10 Min EMOM

Odd:  50m High Pull Hold walk - you choose the weight
Even: 5-10 Kipping Deficit HSPU - (Scale as needed w/ HSPU skill level)

Metcon (Time)
"Mexican Jumping Beans"

5 Rounds

10-8-6-4-2 Squat Cleans, 165/115
100-80-60-40-20 Double unders

9am CrossFit Intro / Oly Class / CFEX Endurance 

10am Community WOD

Metcon (Time)
(25 min Cap)

50 Wall Balls (20/14)
40 Med Ball Sit Ups
30 Froggers (Hips must fully extend)
20 Burpees
10 Med Ball L Lunge + R Lunge + Squat
400m Run
10 Med Ball L Lunge + R Lunge + Squat
20 Burpees
30 Froggers (Hips must fully extend)
40 Med Ball Sit Ups
50 Wall Balls (20/14) 

SCALED

50 Wall Balls (14/10)
40 Med Ball Sit Ups
30 Froggers (Hips must fully extend)
20 Burpees
10 Med Ball L Lunge + R Lunge + Squat
200m Run
10 Med Ball L Lunge + R Lunge + Squat
20 Burpees
30 Froggers (Hips must fully extend)
40 Med Ball Sit Ups
50 Wall Balls (20/14)