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Posted: 11/28/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

run 400m

20 side plank reach unders

10 scap push-ups

10 band pull downs

10 band pass throughs

10 tuck jump burpee

WOD

6 rounds for time:

Run 400m

15 bench 135/95

15 box jump overs 24/20

15 pull-ups

Accessory 

Face down on a bench

2 rounds

5 T raises (hold last rep for 5 seconds)

5 W Raises (hold last rep for 5 seconds)

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