Warm-up +pistols

WOD

25 burpees
5 muscle-ups
25 burpees
5 muscle-ups
25 burpees
5 muscle-ups
25 burpees
5 muscle-ups

Crossfit Endurance:

3+ Hours before or After gym wod choose ONE of The Following Sports:

All sports do: 30:20 x 8 rounds, (30 seconds on 20 seconds off,) all out efforts!

Swim: Use pool or open water

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed! If you don’t have a treadmill find a track or open road.

C2:Row 30:20×8

June 12-Orem Firefighters 5K race.
June 2oth- P.G. Strawberry Days 5K race.