Itzadoozy – CFS

Laurence - T2B
Laurence – T2B

Schedule Reminder: There will be no 3pm class today. The gym will close at 3pm. Thank you for understanding!

Rope Climbs
* wear leg protection

535m Sandbag Run
20 Burpee Box Jumps
5 Rope Climbs
400m Sandbag Run
16 Burpee Box Jumps
4 Rope Climbs
300m Sandbag Run
12 Burpee Box Jumps
3 Rope Climbs
200m Sandbag Run
8 Burpee Box Jumps
2 Rope Climbs
100m Sandbag Run
4 Burpee Box Jumps
1 Rope Climb

Level 3- 3-2-2-1-1 RC
Level 2- 15-12-9-6-3 BBJ- 1 Rope Climb each round or 2 10 ft climbs
Level 1- 400-300-200-100-100 Run, 12-10-8-6-4-2BBJ, Pull to stands, or Strict Pull-ups x2


Strongman Class: Skill
Yoke Carry
-Build to a 1RM Carry x 50โ€™ (no drops)

Strongman Class: WOD
1. 50โ€™ Yoke Carry
2. 12 Strict Ring Dips
3. 12/10 Calories Assault Bike
4. 10 Burpees

*Scale down reps of ring dips if necessary. Strict ring dips are easy? Add weight.

1 Comment

  • jason barrow

    07/23/2016 @ 3:45 pm

    Post title wasn’t wrong, certified doozy.
    WOD: 29:27 Rx

Comments are closed.