GAME-DAY

Time to improve...

ALSO...Time to get signed up for the CrossFit OPEN!!!
HERE
I'm IN!!!
Let's go people...
Let's represent CrossFit WR...
Register with our Affiliate (CrossFit WR) and come and get tested at LHS!
I want to get some Strength & Fitness kids involved either as judges &/or competitors!!!
If you are interested...take the judges course as well and be a judge... I always need someone judging me!!!

Go WOD warm-up

15 M Handstand Walk Practice
Tried to do a 180* turn around on wall...difficult
Back to front... then from side to other side...
Went in Gymnastics room and did some walking... easier on padded floor...
Soft surface = Stiff joints
Hard surface = soft joints
----------------
BEAST BUILDER V.2
EMOM x 7 (increase a bit from last week):
1 = 7 Hang Squat Cleans + 1 Push Jerk
2 = 6 Hang Squat Cleans + 2 Push Jerks
3 = 5 Hang Squat Cleans + 3 Push Jerks
4 = 4 Hang Squat Cleans + 4 Push Jerks
5 = 3 Hang Squat Cleans + 5 Push Jerks
6 = 2 Hang Squat Cleans + 6 Push Jerks
7 = 1 Hang Squat Clean + 7 Push Jerks
----------------------------
HEARTBURN
For Time:
1 Mile Run
Directly into...
10 Rnds of Bergeron Beep Test (7 Thrusters + 7 Pull Ups + 7 Burpees)
(75#/55#)

Stan, Ladick and Daliege did Heartburn yesterday... No idea on time, but they were all done in under 25m (I believe)...

Z.Wendt ~ 125# / 24:12 (7:33 mile)
tb ~ 125# / 39:37 (8:37 mile / 20:07 with 5 Rnds of BBT to go...)

Bergeron Beep Test is an EMOM by the way... I have only completed 2-3 full rounds of that when I have attempted it...Burpees and Thrusters are my ENEMY (and goat)!

Heart Rate Post WOD for tb ~
10s HR immediatly after ~ 28 (168 bpm)
1m Post Wod ~ 24 (144 bpm)
2m Post Wod ~ 20 (120 bpm)
3m Post Wod ~ 18 (108 bpm)
4m Post Wod ~ 18 (108 bpm)