9/16/2014

Strength:
5x5 Perfect Strict Press
5x5 Perfect Push Press
5x5 Perfect Push Jerk

Metcon:
150 Burpees

Extra Conditioning:
4 hours at least before or after main WOD
Run
50m @ 95% rest 30 seconds
100m @ 95% rest 30 seconds
150m @ 95% rest 30 seconds
200m @ 95% rest 3 mins
Repeat 1 time starting at 50m


AD
10cals @ 95% rest 30 seconds
15cals @ 95% rest 30 seconds
20cals @ 95% rest 30 seconds
30clas @ 95% rest 3 mins
Repeat 1 time starting at 10cals

Warm up really well! Concentrate on being explosive!!!

 

Published on by crossfit reflexion.