9/2/2014

Strength:
Density Squats
30 Reps @ 135/95

Metcon:
5 Rounds
Tempo Pull Ups (30x0 Kip Up on pull up)
20 sit ups

Extra Conditioning:
4 hours minimum before or after main WOD
Run, Row, AD, Swim, Bike
15 sets of the following
30secs at 90%
30secs at 50%
Try to keep the 30secs on consistent but difficult

Published on by crossfit reflexion.