7/15/2014

Strength:
3x3+ Bench Press @ 80, 85, 90%

Metcon:
50 Double unders
40 Shoulder to Over Head @ 115/85#
50 DUs
30 STOH
50 DUs
20 STOH
50 DUs
10 STOH

Extra Conditioning:
4 hours at least before or after main WOD
6X500meter row 2 mins full recovery between each
or
6X400meter run 2 mins full recoveyr between each

Published on by crossfit reflexion.