Need Ups!

Nat, I know how much you love burpees so this WOD is for you. Please note: you will be doing jumping (vertical) burpees today instead of regular burpees... hence the name of the WOD. By the way, sorry I haven't been posting the warm ups but I haven't been going to the gym because of my injuries. You can always do the standard crossfit warm up which is:

Standard Crosfit Warm Up:
3 rounds of 10-15 reps of:

• Samson Stretch (do the Samson Stretch once each round for 15-30 seconds. Explanation is below)
• Overhead Squat with broomstick
• Sit-up
• Back-extension (If you don't have access to a back extension machine I would recommend doing dead-lifts with just the bar or a broom stick to warm up your back.)
• Pull-up
• Dip

Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. If you don't have bars for dips use a bench or coffee table. Turn your back to the table, hold the edge and extend your legs out in front of you.

To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge.

This warm up can be found at www.crossfit.com under FAQ's.

WOD

Six rounds for time:

• Run 400 meters
• 25 jumping burpees

Place a bar or an object that is a between 1-2 feet above your reach. That will be your target when doing the jumping burpees.