THURSDAY

Today we have a time cap. Be sure to scale and modify where you need to in order to make the time cap. There’s nothing wrong with modifying!! Do it!  Otherwise I’ll be posting Fitness for everyone from here on out until those that think they need to do Open/Performance for every workout learn that Fitness may be the better way to go sometimes. Remember, don’t lose the intensity by doing workouts as RX when maybe you shouldn’t be. No one really cares that you’re not RX’ing your wod but you.

STRENGTH:

Bench press

4 X 2

2 X 1

Same weight for all six sets. This is not a 1 RM!!

METCON:

“CRICKET”

OPEN/PERFORMANCE

15 burpee box jump overs 24″/20

100 meter run

10 burpee box jump overs 

200 meter run

50 Toes to bar

200 meter run

10 burpee box jump overs

100 meter run

15 burpee box jumps overs

FITNESS

15 burpee box jump overs 20″/11″

100 meter run

10 burpee box jump overs 

200 meter run

50 medball situps 20#/14#

200 meter run

10 burpee box jump overs

100 meter run

15 burpee box jumps overs

**burpees are facing the box. There is a 15 minute time cap. Be sure to modify where you need to in order to meet the time cap.