09/12/2014

Main – WOD

I am on my way to Memphis for my second internship with CF Seminar Staff. Have fun this weekend guys!
-Jeff

(No Measure)

-General Warm up
+
3 sets of:
-5 press
-5 push press
-5 Push Jerk

Shoulder Press

10 @ 50% 2:00
5 @ 65% 2:00
3 @ 75% 2:00
2 @ 85% 3:00
1 @ 95% 4:00
1 @ PR Attempt

1000m Row (Time)

Max Effort 1000m Row
Rest 5:00 then,

1000m Run (Time)

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