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8/4/2017

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CrossFit WOD:
A. Every 1:30 x 12:00
Strict Press
5 @ 65%
3 @ 75%
1 @ 85%
1 @ 90%+ x 5 sets
+
3000m Assault Bike
200m Sandbag Carry (100/80)
100m Farmers Carry (53/35)

Burn WOD:
In Groups of 2 (alternating each round):
10 minute clock:
Partner A: :30 Assault Bike
Partner B: :30 Side Plank (:15/side)
+
Every 1:30 x 15:00
15 Box Jumps
12 DB Push Press
9 Pull-Ups