Burpees over the bar.

Inguz Update: Last chance to sign up for the Inguz Nation Throwdown and still receive a competition t-shirt. Register your team at the link below. If you like a t-shirt but don’t plan on participating please send us an email to info@www.crossfitinguz.com. The order will be submitted Monday morning.

Inguz Nation Throwdown Registration

Below is a breakdown of the programming for the week.

Monday: Push Jerk + WOD (Deadlift/HSPU Accessory)
Tuesday: WOD (Row/Midline Accessory)
Wednesday: WOD (Squat + Handstand Walk/Body Armor Accessory)
Thursday: WOD (Ring Muscle-up Accessory)
Friday: Hang Squat Clean + WOD (Stamina Builder/Midline Accessory)
Saturday: Inguz Nation Throwdown (NO GROUP CLASSES)
Sunday: WOD

Strength

Push Jerk (Heavy 3)

* 15 minutes to build to a heavy set of 3 reps.

WOD

“Go Fish”

For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95#)
15 Lateral Barbell Burpees
9 Push Jerks (135/95#)

* Post time to the whiteboard.

Accessory Work:

1. Deadlift
7 Sets of 2 Reps
* 1 set at each of the following percentages (70-73-76%). Final four sets to build to a heavy double.

2. Stamina Builder
5 Rounds:
50 Double Unders
50% of Max Kipping Handstand Push-ups
* Rest 1 minute between rounds.