Wednesday, July 13 2016.

Wednesday, July 13 2016.

 

CROSSFIT:

RETEST #3

 

STRENGTH - PUSH PRESS

15min. to establish a 1RM.

 

 

WOD - ALT. EMOM 30

a. 50 Double Unders / 100 Singles

b. 20 Pushups

c. 10 Box Jumps 30/24

d. 25 Air Squats

e. 20 Pullups

f. REST

 

 

 

 

BOOT CAMP:

 

WOD - Every 90sec. for 4 rounds

a. 20 KB Sumo Deadlift High Pulls

b. 10 Pushups + 15 Box Dips

c. 15 Back Squats *From the rack.

d. 250m Row

e. REST