12-28

Thursday

Push / Pull

5 max effort super sets of:

HSPU

Pull-ups

If you are efficient in these movements then do them strict, rest as needed after each set of pull-ups

WOD

Jon Ward’s birthday gift to CFO

“Death by burpees”

Minute 1 – 1 burpee

Minute 2 – 2 burpees

Minute 3 – 3 burpees

….

*go as far as possible until you can no longer complete the work in a minute.

** be sure to give Jonathan his birthday spankings.