Finally!   Boy I have been trying to deliver this one for a few weeks now but when I have tried to squeeze it in you all have been either “overburdened”, “overpulluped”, “playing with your balls too much”, or just generally beaten up a little bit.

I lie the way this looks…a solid inclusive buy-in, 5 rounds of quick paced high intensity movement with little to no load, followed by a short but taxing run.  It ticks a lot of boxes.   Focus on a steady pace through the burps, and aim to get each round of the meat of the WOD completed with quick transitions and little to no rest in each round.  Short breaks between rounds if necessary.  The with only 800m between you and the finish line, your adrenaline will carry you across the finish line.  I think its a winner!  Let me know how you feel about it.


Brownwood 5 – HERO WOD

Crossfit Brownwood created this workout “in honor of the 5 Dallas officers killed in the tragic events on 7/7/2016” where five officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) were killed by a shooter in Dallas, TX during a Black Lives Matter rally. “We commemorate them for making the ultimate sacrifice in service to the communities they serve and protect.”

  • 50 Burpees
  • Then 5 Rounds of:
  • 10 Wall Ball (20/14 lbs)
  • 10 Shoulder-to-Overhead (95/65 lbs)
  • 10 Pull-Ups
  • 10 Box Jumps (24/20 in)
  • 10 Sit-Ups
  • Then 800 meter Run

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