Endurance:  1 Mile Run

*Remember that ALL WOD’s are SCALABLE to both beginner, intermediate and advanced crossfitters!!

WOD:  “Gunner”

• 10 minutes Turkish Get Ups 35#

Phase I:

• 1-1-1/3-3-3/5-5-5
• Shoulder Press/Push Press/Push Jerk

(working RM = 95lb wod)

Phase II:  5 rounds

• 5 Push Press
• 500m row

Core & Durability:

• 20 GHD
• 20 Back extensions
• 10/10 Windmill (r/l)

 

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