Sunday 7/28/2013 Main site WOD
Warm up
3 sets of
5 wall balls
5 Burpees
10 band pull aparts
dynamic stretches
Strength
Floor press
5-5-5-5-5
50%-60%-65%-75%-85% of your 1RM
or build up to a challenging set of 5 reps
Training
from the CrossFit archives Sept 2011
Complete as many rounds as possible in 20 minutes of:
Run 400 meters ( 1st ave and back)
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Scale options
scale distance on run
scale pull ups with bands
scale pull ups with ring rows
2013 07 27