181116 - FYF

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Warm Up
10 Calories x1
3 rounds of
5 static inchworms
5 wall squats
5 goblet squats
5 Russian KB swings

Mobility
10 PVC pass-thrus
30 sec each side Samson Stretch

WOD
“Meritorious”
30 Hand Stand Push-ups
40 Pull-ups
50 Kettlebell Swings 55/35
60 Abmat Sit-ups
70 Burpees

Goal for today is A) Suffer. B) work on the hardest version of scaled HSPU and pull-ups possible. You should not be ripping through the scaled version of anything. We want folks to finish between 18-25 minutes with 25 being the cut-off. Everything is tough, but the burpees are a real mind…game. Head down, get down and get back up an it’ll be all over soon.
18-25 minutes of hard hard work and the rest of your day will be easy-peasy.

Michael Reynolds

CrossFit Level 1 Coach