Duuude

Posted: 08/25/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

run 400m

20 hollow rocks

20 arch rocks

10 inch worms + push ups

20 single arm KB press

strength 

Strict press (EMOTM)

5×50%

5×60%

5×70%

5×75-80%

10×55-65%

Wod

10 rounds (every 2 minutes)

3 muscle ups

5 deadlifts 275

7 HSPU

extra

2×20 banded Lat pull downs

2×25 band pull aparts

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