09/16/2014

Main – WOD

Warm-up

Coach-led warm up

Shoulder Press

3 ascending warm up sets then
+
3 work sets
5@ .65
5@ .75
Max reps at .85
Rest 2:00 between sets

Metcon (Time)

Row 500m
Run 800m
100′ Bear Crawl
200′ Burpee-broad-jump
Run 800m
Row 500m

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