WOD 140404

Posted: 04/03/2014 in WOD

WOD 140404

Strength
Every 2 min for 10 min
3X4 Tempo HBBS @ 75% 1RM 3 Sec down, 1 sec up
Then 2 min rest
1 attempt 20 rm add 5 lbs (or 75% of 1 RM)
Then 2 min rest
1 attempt Max Rep FS

Conditioning
12 minute AMRAP
20 Wall Balls (20/16)
5 Muscle-Ups (10 strict pull-ups)
Row 250M
1 50 ft Sled Push (90/50#)

Marathon Training

Run (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates
Row (THU): Repeat 5:00, recover 3:00, until form/pace deteriorates

Triathlon Training
Bike (FRI): Repeat :45s on,:30s off, until form/pace deteriorates

CrossFit Outlaw

CrossFit Endurance

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