102010

Wednesday

400m run/ 500m row
10 pullups
10 pushups
10 air squats
10 situps
10 supermans

Burgener Warm UP
5 sets
3 front squats + 3 jerks

WOD: Air Force WOD 95lb/65lb

20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 OHS
20 Front Squats

Complete total reps for each exercise. On every minute, you must  do 4 burpees, then continue where you left off until all excercises are completed. 20 minute time limit.


Check out the video from our Fight Gone Bad event!  Courtesy of Red Stick CrossFit!

Red Stick CrossFit's FGB5 Video from Erin King on Vimeo.