Nick & Ken
Warmup
4:00 Minutes
10 Reverse Lunges (total)
5 Pushups to Downward Dog Pose
5 Air Squats w/ 2 second pause in the bottom of each rep
WOD
3 Sets:
1:00 Max Reps: Object Ground to Overhead/ Single DB Box Step ups (50lbs/35lbs)
1:00 Max Reps: Cossack Squats/ Goblet Squats (50lbs/35lbs)
1:00 Max Reps: Flutter Kicks
1:00 Max Reps: Burpees/ DB Facing Burpees
1:00 Min REST
Post scores to comments
Accessory Work
3 Sets
15 Single Leg Glute Bridges (each side)
10 Bird Dogs (each side)
1:00 Wall Sit
Bonus Stretching
5:00 Corpse Pose
*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in comments how it went!
Box Brief
Link to Donate for Heroes in Life Fundraiser
If you would like to support paypal.me/pools/c/8wya3nhhdy
CrossFit Division 
2 x 20lb weighted step-ups (15 / round)
35lb KB for goblet squats (25 / round)
100 flutter kicks / round
16/16/15 DB facing burpees per round:
Totals: 156, 156, 155
Quite the wod. Used 2x#20 for step ups, #35 kb for squats. Did regular burpees.
Step ups: 14, 16, 14
Squats: 18, 20, 18
Flutter kicks: 90, 65, 70
Burpees: 9, 8, 8
25# DBs G2O
35# KB Goblet Squats
I didn’t count reps just followed the clock.
Row:
3 x 5:00/1:00r
1:54.3 avg/500m
Didn’t work out today but just wanted to say how excited I am for CFD to open on Tuesday!!!
5k with Yolande first thing this morning!!
It was so cold, we couldn’t walk it quick enough!!
Good little WOD. Paced my flutter kicks too much in the first couple of rounds, my third round got way more heh. Averaged ~18 stepups, ~22-25 squats, ~8 burpees per round. ~60 flutter kicks first couple of rounds, ~80 in the last round heh