Thursday

Future Crossfitter.

WOD

4 x 30/30
Burpee

then

10,9,8,7,6,5,4,3,2,1  for quality
Overhead Squats 95/65#
Muscle-ups

MOD
10,9,8,7,6,5,4,3,2,1  for quality
Overhead Squats
Pull-ups (kips ok)
Ring Dips

Foundation
10,9,8,7,6,5,4,3,2,1  for quality
Overhead Squats
Pull-ups/ Ring rows
Ring Dips / KB Dips

*Check with coaches

Cooldown

Roll Out

*Recovery day at home?  Surf?

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