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5/16/2017

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CrossFit WOD:
Every 2:00 x 12 minutes (6 sets)
Push Press
set 1 & 2 – 3 @ 75%
set 3 & 4 – 3 @ 80%
set 5 & 6 – 3 @ 85%
+
For time:
30-20-10
DB Shoulder to Overhead 50/35
Burpees

Burn WOD:
Warmup:
Gorups of 2 or 3:
8 minute Ski Erg
*switching every 100m – Full Sprint*

For time:
20-15-10
DB Shoulder 2 Overhead
Burpee Box Jump Over 20″
*3 minute cap*
rest 1 minute

For time:
20-15-10
DB Shoulder 2 Overhead
Burpee Box Jump Over
*5 minute cap*
rest 1 minute

For time:
20-15-10
DB Shoulder 2 Overhead
Burpee Box Jump Over
*no cap*