WOD: Friday 6/29 Death by Burpee

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On June 28, 2012, in WOD, by Randall Osborne

Capstone WOD
Death By Burpee
With a continuously running clock perform 1 burpee in the first minute, 2 in the second, 3 in the third, etc. Continue until you cannot finish your burpees before the next minute starts.

Post total rounds and burpees.

Team Capstone WOD
Clean Pull 3-3-3
Clean Pull 3-3-3

Squat Clean 3-3-3-3-3
Squat Clean 3-3-3-3-3

CrossFit Games Regional 12.2
For Time:
2000m Row
50 One-legged squats, alternating
30 Hang Cleans (225 lbs/135 lbs)

Post total time.

Squat test
10 minute squat test from Kelly Starett M.Wod.com
Hold bottom of squat for 10 minutes

Post total time.

Capstone CrossFit Gymnastics WOD
Double Unders, Run (backwards)s, Round Offs
For Time:
25 Double Unders
100 m Run (backwards)
5 Round Offs
50 Double Unders
100 m Run (backwards)
10 Round Offs
75 Double Unders
100 m Run (backwards)
15 Round Offs
50 Double Unders
100 m Run (backwards)
10 Round Offs
25 Double Unders
100 m Run (backwards)
5 Round Offs

Post total time.

Coach’s Notes
Basic Tumbling Week!

Skill of the day
Cartwheel/Round-off

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