Main – CrossFit Group WOD

Coach led 400M Run (No Measure)

Candlesticks, Somersaults, Teddy Bears & Kipping HSPUs (No Measure)

Coach Led odyssey on the Kipping HSPU
Note: Anyone experiencing neck issues, speak to the coach prior to warmup

Deadlift (5-3-1 (Make it a 2 for newer lifters))

Anyone caught lifting with their ego will have a time-out.

You can identify such a lifter, as the ego pulls at the thoracic vertebrae creating a lovely curve that threatens to erupt in a shower of discs and spinal fluid.

02032014 – AMRAP Dirty 30 – 15 Minutes (AMRAP – Rounds and Reps)

Remember doing Dirty 30 in Foundations? It’s back! Group WOD potency. As many rounds possible in 15 minutes of:

30 Air Squats
30 KBs 50/35
30 Box Jump/Steps
30 Wallballs 20/14
30 Burpees