Warm-Up:
Coach’s choice

WOD prep:
Strength: (25 minutes max time)
Barbell bench press 3-3-3-2-2-2-1-1-1
*Climb to a heavy single. The only set you should fail is your last single.

Then practice and warm up the burpee pull-up

If you don’t have burpee pull-ups perform jumping pull-ups

WOD
GI / BI
*For this WOD we have combined the GI Jane WOD 150 burpee pull-ups with a biathlon of row and bike and made it team style.  This
Teams of 2. 1 person will work while the other rests. The WOD is completed in the order written
100 Calorie bike
75 burpees pull-ups
1000 m row
75 Burpee pull-ups

*If you don’t have burpee pull-ups perform jumping pull-ups

*Coaches note: If there are more than 20 athletes start 1/2 of the class on the row.

Post WOD:
Agile 8

CFS Brief:
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Early Registration $39 June 4 through June 26
– Regular Registration $49 Jun 27 through July 7
– Last Minute Registration $59 July 8 through July 23

4th of July schedule: 1 class at 8:00 am