WOD – Sunday 11/6

Day 7 of #burpeesforbreaths
The CFP community pledges to perform 7 burpees (for the 7th chromosome) for 18 days (for more than half the CF population now being over 18 years old) in our support of our very own Jaime Dunaway, the Prendergast/CrossFit Wachusett family & all others who have been touched by Cystic Fibrosis.

7 burpees as a class; synchronized
Then 3 rounds (at least 1 w/BB)
5 good mornings
5 back squats
5 strict press w/stretch at top
5 front squats
5 straight leg deadlifts
5 hang power cleans

Couch stretch, pigeon, and spiderman

Gymnastics Tester
Push-up tester – 1 ME set
No secrets here. Can rest at the top but not at the bottom. How many can you do UB. Form is key, cut off anyone who starts worming. Those that cannot Rx push-ups should raise their hands.

E2:00 for 16:00
2 power cleans + 1 push jerk
*does not have to be TnG

7 min AMRAP
ME burpee pull-ups
Set up is pretty important here. If classes are huge. You can send heats, it’s only 7 minutes. Challenge them to get 40-60 of them, see if that fires them up for it.

Accessory Work
3 or 4 rounds
10 DB bench press
10 DB bent over rows
1:00 plank hold

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