70% X 8 X 3  (3 sets of 8 reps)

Rest 2 minutes between sets


For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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  1. gotta love the burpeees…..:) see my peeps at lunch!!

  2. Good lunch time crew and good WOD. Back squatted @80%, then failed in my bid for 385×5 DL’s, only got two, it felt incredibly heavy, mind you I struggled with 380 last week to get 5 so it probably should not have been a surprise. I then took a quick 10min rest and then did the WOD. Good WOD but the burpees hurt.
    I was also treated to some top dancing. I won’t say anything else other than that there’s never a dull day that goes by at CFNF! LOL!

  3. top dancing? is that like topless dancing? what was going on at lunch?

  4. Whoa that was nice right up until the burpees. Thanks lunch time for cheering me through them.
    HAGS day 3 to you. Thanks for staying with me!
    Lunchtime!!! way to get some!!

  5. the lunchtime crowd is always a treat. our gym is really a special place to be 🙂 I have as many laughs there as I do with my kids. Too fun.

  6. Unfortunately no topless dancing unless you count me going head to head with the WOD. I don’t. Top dancing is a high-level of dancing. LOL!

  7. To be fair, you, Kim and Brad are at the heart of all that is good and fun at our gym. We have such good groups though and not just at lunch. I wouldn’t swap it for anything! Why do you think I come in for so long each lunchtime? LOL.

  8. ben…u set the par every time…amazing gym …challenging…competetive…supportive…..encouraging…fun…love my CFNF…..and Kim Brad Max and OTIS!!!!