CrossFit and Personal Training

2 Rounds

• 7 burpee Broad Jumps
  
• 7 Inchworms
  
• 7 Mountain climbers (each side)
  
• 7 kneeling Jump Squats (tuck jumps if you cannot kneeling jump squat)

3 Sets

• 20 Kettlebell Sidebends (per side) (go Heavy– really focus on obliques)
  
• :30 s Hollow Hold
  
• :30 S L sit

• Squat Cleans – 5 with 30-40% working weight 3 at working weight
  
• Burpee Box Jumps – High box. full extension at top- 3-5 burpee box jumps.

WOD:

Ship

9 Rounds For Time

• 7 Squat Cleans 185/135 (performance: 145/100)
  
• 8 Burpee Box Jumps 36/30 (performance: 24/20)

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada,
assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based
in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in
Kandahar province, Afghanistan.