12/11/14

By 12/10/2014 wod No Comments

Warm Up: 

3 rounds

200 m Run

5 pull ups

10 air squats

Then…superman stretch, figure 4 stretch, 10 PVC pass throughs, 10 around the worlds, 10 arm circles forward/backwards.  Active band shoulder stretch.

Strength:

Floor Press 10X3 at 50% of your Bench Press 1 Rep Max.  Each set should start on the minute and be as fast as possible.

Conditioning:

10-9-8-7-6-5-4-3-2-1

Push Ups

Box Jumps

Up down plank

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