Perform for quality of movement
-double unders
-chest to bar pull ups
-handstand push ups


"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
Rest 3 minutes

21-15-9
Front squats
Kettlebell swings

Skill: snatch balance
3-3-3-3-3

Extra credit
"Annie"
50-40-30-20-10
Double unders
Sit ups

CrossFit Outlaw WOD

21-15-9 for time
Hand stand push ups
Burpee box jumps 20"-24"

3 rounds for max reps
60 seconds work/20 seconds rest
-med ball slams 20lbs
-box jumps 20"/24"
-kettlebell swings 35/53lbs
-hip tap up downs
-ring rows
-rest 90 seconds

Day 33 of 115 Day Royal Burpee Challenge

WOD

800 meter run
40 wall balls & 40 double unders
600 meter run
30 wall balls & 30 double unders
400 meter run
20 wall balls & 20 double unders
200 meter run
10 wall balls & 10 double unders

Post times to comments

Day 26 of 115 Royal Burpee Challenge

Skill: The Cluster and efficiency with it

WOD: 5 rounds for time
7 clusters
10 pull ups

Hero WOD "Klepto"

4 rounds for time
27 box jumps
20 burpees
11 squat cleans