Han Pan

Posted: 09/14/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up 

Row 500m

16 Deep lunge steps

5 HSPU or 10 Kick ups

Strength 

Strict Press (EMOTM)

3×55%

3×65%

3×75%

3×85%

3×90%

Max reps x 70%

WOD

AMRAP in 15 minutes

12 box step ups 53/35

12 HSPU

Accessory 

100 band pull a parts

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