Upgrade

10am W.O.D.

Partner workout

3 rounds for time of:
60 ft walking lunges
max reps box jumps while partner does 30 push ups

then:

3 rounds for time of:
400m run
max reps deadlifts
Gary and Tom took home the gold medal this morning and didn't have to do any burpees, way to go guys!

11am affiliate cup team W.O.D.

CrossFit Total (squat, deadlift, press)
Max rep Power Clean

then:

max reps burpees in 2 min. 30 sec.

then:

3 rounds for time of:
2 rounds of Cindy
10 Hang Squat Cleans
You guys and gals worked hard this morning, you know where you need to improve and it's completely up to you to do it. Keep showing up and working hard, don't let your head be a road block to success.