10/7/14

Strength:
5 sets of 3 (hap) push press (30x0) tempo

Metcon:
5 hand release pushups
50 double unders
10 hrpu
40 double unders
15 hrpu
30 double unders
20 hrpu
20 double unders
10 hrpu
10 double unders
Back up the ladder to 5 hand release pushups
50 double unders
(28 minute cap) 

Extra Conditioning:
4 hours at least before or after main WOD
Run/Row
10X30secs @ 75% 30secs active rest
Xtra Cond. is in a de-load week
This workout is not meant to be hard
Concentrate on striding out and opening the lungs
You should feel good after this workout 

Published on by crossfit reflexion.