TheBoltBlog

Handstand and HSPU skills
*accumulate 2-4 min in a handstand
+
3 rounds for time of
200m run
50 air squats
200m run
15 Push Press, 115/75
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Compare to 2.11.11

5 rounds for time of
6 Slam Balls 30/20
12 Thrusters 75/45
25 Double Unders
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Are Carbs More Addictive Than Cocaine?
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Back Squat – build to heavy single in 12 minutes, not a 1 RM
+
4 sets of
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300m Row
15 Burpees AFAP
(r/r 4 min)

Burgener Warm-Up
3 Position Clean Skill Work – (hang below the knee, hang above the knee, high hang)
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3 rounds for time of
500m Row
12 Push Press 115/75
400m Run

As most of you know, the gym will be closed this weekend while I am the CrossFit Endurance certification. Tell everyone you know that is training for an endurance race to consider implementing CrossFit into their regimen. Here is an endurance WOD to try while I am off learning how to put less miles on the road while improving endurance performance.
CrossFit Endurance WOD
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Run 3x(200m + 400m + 600m)
with a 1:1 rest to work ratio