Friday

maksMax dyne-ing

WU
7 min Lay-up drills w/ 3 burpee penalty

Specific WU
4x 30/30
Push Press / OH Hold
*chose an object (Kb’s, Plates, bars, Sandbags)

WOD

Part 1.
Amrap 8 mins
7 Burpee over the Box Jumps (20in)

1 Rep Hell track

4 Mins rest

Part 2.
Amrap 8 mins
7 Burpee Pull-ups
Bear Crawl 1 Lap

Foundational/ MOD
Cut reps to 5 on Both

Burpee Box Jumps
Burpee Jumping Pull-ups

Goal= Maintain High Intensity

Cooldown
1 Spin of the ol “wheel o pain”

Outside the Gym Challenge

run the length of Long beach…on the rocks for advanced folks
Stretch on the beach and appreciate that you have the ability to do this and in such a beautiful place.

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