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July 31, 2014

Row or Run 500m 

Crossfit Warm Upx2 

 

Dynamic Warm Up 

 

Strength: 

A) 7x3 Push Press 

B) 7x AMRAP Strict Pull Up

 

WOD: For Time

1 Mile Run

10 S2OH 115/85

10 Burpees

800m Run

15 S2OH 

15 Burpees 

400m Run 

20 S2OH 

20 Burpees 

 

 


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