OK so more than likely, the above statement is not true. But there’s no denying it…the Burpee is an exceptional exercise. It incorporates many functional movements that target all kinds of muscles! All of the things that makes a burpee freakin’ SUCK are the same things that make it so AWESOME. You’re up, youre down, your pushing up, planking, pulling yourself out of a squat, and jumping. Traps, lower back, triceps, pecs, delts, hams, glutes, quads, calves, and abs all engage at some point. Muscles are firing, explosive movements are happening, the heart is racing. AND that’s just 1 Burpee! WOah. Just typing that made me short of breath.   

So my point is…First Open WOD has been announced! SURPRISE! It’s Burpees. If you are participating in the Open you will have one more opportunity to raise your score on Saturday Morning at 9 am. The 9 am open WOD will replace this week’s 10 am WOD. The box is still open to everyone, just an hour earlier.

**Reminder- you must have a judge count your reps and watch your form for all Open WOD score that you submit to count. We will have score sheets printed. Make yourself familiar with the rules of the WOD each week. This week’s rules are below.

Check here for official rules (with video) of the movement or get the rules from your trainer. This is not a half assed burpee…even if you’re not competing in the Open. http://games.crossfit.com/workouts/the-open

There is still time to register for the open. You have until the weekend to sign up. Regardless, we will all complete the Open WODs because…why the heck not!? https://games.crossfit.com/mygames/

Thursday’s WOD

Warm Up

Row 250

hip mobilityx4

10 shoulder pass throughs

8 HSPUS

6 dead hang pull ups

Strength

Shoulder Press

5/5/5

Shrugs 12/12/12

Metcon

AMRAP 7

Burpees

Rules:

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

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