Monday

I hope everyone had a great weekend celebrating this great countries 238th birthday! We will start the week with a bodywieght cardio WOD and then tomorrow we will do the CrossFit total which consists of the three great ones: Back Squat, Shoulder press and Deadlift all for a 1 rep max.  

WOD

complete as many rounds as possible in 20 minutes of:

400m run

5 pull ups

10 push ups

15 Squats

Post rounds and fractions of rounds to comments....