"G.I Jane"

Burgener Warm-up 1-12
1-3 Down & Up
4-6 Down & Up & Elbows high & Outside
7-9 Hang Clean
10-12 Front Squat (stay down 30x sec)
3x rounds

Front Squat
2×10, 1×8, 1×6, 1×4, 1×3

“G.I. Jane”
100x Burpee Pull ups

“Hell Week”officially starts in 2x weeks October 11-15. So we are going to be running after class to get ready for it. Grab a vest, plate or med ball and a stop watch. Set a goal of  1, 2 or 3 miles. If a WOD has alot of running in it skip it or do it as homework. Don’t run the same distance 2x days in a row. Chart your progress on the board over the next two weeks. For those of you who know “Nolan” he will be visiting us and our honorary Coach during the very 1st class October 11th 0500. We will have a sign up sheet available at the check in station today. Free for unlimited athletes $50 for everyone else. 10x wods in 5x days. You will need to attend all five 0500 classes plus five PM classes in order to successfully pass “Hell Week” Troop I. No make ups. No excuses. No problems. All soldiers will need to have at every class. CrossFit Scottsdale shirt. 1x personal jump rope. 1x pair knee socks. 1x personal water container large enough for one fill during class only. 1x towel. An open mind, strong heart and willingness for teamwork. “Some of you will quit, some of you won’t, all of you will want to”

Coach Luke Kayyem