9/30/2014

Strength:
5x3 tempo Bench Press @ 65% 1rm
(50X0) TEMPO

Metcon:
5 rounds
50 lateral plate hops
15 hrpu

Extra Conditioning:
4 hours at least before or after main WOD
Run/AD
10X1min @ 95% 45 secs rest
Immediately into 
1X2min @ 100%
Go hard each interval even if your performance drops off. Keep track of total cals

 

 
Extra Conditioning:
4 hours at least before or after main WOD

Run/AD
10X30secs @ 95% 30secs rest
Immediately into
3X1min @ 95% 1min rest
Keep track of total distance or cals

Published on by crossfit reflexion.