The Crawfish Boil and Open Workout 13.5 will be this weekend. Last chance to sign up by clicking here. 13.5 workout will start at 10am and will take the place of the 9am Intro Class and Regular 10am class this Saturday. Foundations will still be held at 8am.

1) Behind the neck press strict:
3 x 3 reps (heavy weight but comfortable – no shoulder pain)

Between each set, complete 20 double unders (40 singles is sub or 20 du attempts)

2) 3 rounds:
1 min max kettle bell swings (24/16kg)
1 min max knees to elbows
1 min max burpee box jump overs (24/20″)
rest 2 min

Endurance WOD:
(3 hours before or after completing Performance WOD)

Run: OFF
Tri: Swim: 6 x 2 minute with 1 minute rest