WOD: Dedrick Flynn
Monday, August 31, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 2 Rounds 15 Scap Pushups 20 Side Step Squats 15 Up Downs :30sec Wall Sit
HSPU 3 x 1 2 x 3 1 x 3+
Score type: Not Scored
Strict HSPU
5 Sets Max Reps
Score type: Reps
Prep
3 Sets 3-5-7 Wall Balls 3 Burpees to Bar
Score type: Not Scored
Dedrick Flynn
50 Wall Balls 50 Burpees to Bar 50 Wall Balls
What Makes This Workout Effective
Today’s For Time format stacks 50 Wall Balls and 50 Burpees to Bar in three alternating sets, demanding sustained leg drive and grip endurance. Wall Balls hammer your posterior chain, quads, and breathing efficiency under load, while the burpee-to-bar transitions force full-body coordination and pulling power. Together, they tax your anaerobic threshold and force you to manage lactic buildup across a 7+ minute effort.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 50 Wall Balls (20/14 lb to 10/9 ft target), 50 Burpees to Bar (jump up to pull from hang or dead hang) |
| Intermediate | Wall Balls at 14/10 lb to 9 ft target, Burpees to Bar sub Burpees to a target 6 inches below reach |
| Beginner | Wall Balls at 10/6 lb med ball to a lower target, Burpees to Bar sub Step-back Burpees with no jump and hands to a box at chest height |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: How should I pace the Wall Ball sets to avoid burning out before the burpees?
A: Break early and often. Shoot for 10-5-5 or 8-7-5 sets on Wall Balls rather than large unbroken reps. The burpee-to-bar is where most athletes blow up, so arrive at the bar with steady breathing, not gassed.
Q: What is the best strategy for transitions between Wall Balls and Burpees to Bar?
A: Treat the switch as a built-in rest. After your last Wall Ball, take 3-5 breaths, shake out your arms, then start burpees at a controlled pace. Avoid sprinting the burpees early because grip fatigue compounds across all three sets.
Q: I’ve never done a Burpee to Bar. What should I expect?
A: Expect to scale the bar height or sub a Burpee to Box Pull initially. Focus on a smooth jump-up rather than trying to muscle the pull from a dead hang on day one. Your coach can set the bar low enough that you can still practice the full movement pattern.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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