A much needed strength day.  Plus as an added bonus, the bonus WOD will help everyone with their Burpee Challenge for the day. Power clean 1-1-1-1-1-1-1 reps Bonus WOD: For time: 100 meter sprint 15 Burpees 100 meter sprint 10 Burpees 100 meter sprint 5 Burpees

WOD: run/row 5k Bonus WOD: As many dumbbell Man Makers as possible in 2 minutes rest 1 minute 3 rounds Advanced: 45lbs, Intermediate: 25lbs, novice: 15lbs

Congratulations to Whitney, Damien, Kevin, and Jason on their graduation from CrossFit Basics.  They worked hard, learned all of the foundations of the CrossFit movements, and are now ready to blow away the WODs.