Burris meeting #thedavecastro.

 

Conditioning:

Option 1:

21-15-9 rep rounds of:

Burpees

Toes-2-Bar

Box Jumps (30/24″)

Run 300m

 

For Time

 

…Rest 3 minutes

Strength:

Cluster

3-rep max

 

Option 2:

2017 CrossFit Games Open WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 Deadlifts

55 Wall-Ball Shots

55 Calorie row

55 Handstand Push-ups

 

For Score

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

*After each exercise is complete, note the time for the tiebreaker

A detailed description of standards, Masters 55+ and Scaled adaptations can be found HERE.

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility – 2:00

10 Skin-the-Cats

Hip Capsule – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 44

 

 

Post time, score, and experiences to comments