Workout for Monday, 11 January

We've got another certified trainer. Ryan went to the CrossFit Level 1 cert this weekend at Cherry Point. Congratulations, Ryan!

By special request of the G-1 - and with assistance from Brian B - I'm programming a Buddy-Pair WOD for the morning:

• G-1 "Pass the buck" - Throw a 20# Med Ball across the BB court key 40 times
• G-1 "Fix the copier" - Carry a simulated ream of paper (25# plate) the length of the basketball court, do 5 burpees, carry the plate back to your partner - 8 round trips (4 per man)
• G-1 "Personnel assignment" - 65# Hang Cleans - ensure you emphasize the shoulder shrug saying, "I don't know!" in response to your partner's inquiry, "Where are my orders?" 40 reps per team.
• G-1 "Your a$$ is showing" - bear crawl length of BB court - 8 round trips (4 per man)
• G-1 "Supermen" - 24" box jumps (tall buildings are for combat MOSs only) - 40 reps per team.

x2 rounds or 30 minutes - whichever comes first.

See you at 0600.