5x3 Strict Press Tempo (30x0)
3:00min Rest

9:00min AMRAP
10 KB Swings @ 53/35#
10 HRPUs
10 Sit Ups

Extra Conditioning:
4 hours at least before or after main WOD
4X1min effort @90% rest 45 seconds
5X20sec effort @95% rest 10 seconds
4X1min effort @90% rest 45 seconds
90% efforts should be "tough but consistent". 95% efforts are shorter but the intensity should be slightly higher because of their short nature. During the 95% efforts concentrate on being explosive! Then when you get back into the 90% your mind should switch back into "tough but consistent". Post efforts to f-book group.

Published on by crossfit reflexion.