WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

 

Essentials

7am

 

WOD

Strength: Deadlift, Press, or Squat

5 x 65%

5 x 75%

5+ x 85%

 

Skill:

Tire Flips

-Working on quick hip extension

 

Metcon:

15 Clean and Jerks

25 Burpees

35 Strict(i.e. No Kipping) Knees to Elbows or Toes to Bar

45 Box Jumps (24/20)

100′ Overhead lunges (45/25)

 

Watch:

How to flip a tire from CrossFit EastBay. Even if you don’t care about flipping a tire, it has a rad 80’s soundtrack! Remember Tiffany?!