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11/8/2017

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CrossFit WOD:
A. Every 2:00 x 12:00
Strict Press x 5 reps @ 30X2 tempo
+
EMOM x 14
odd – 14/10 Calorie Row
even – DB Push Press x 12 reps (50/35)

Burn WOD:
A. 1000m TT Row
+
EMOM x 14
odd – 10 calorie Row
even – 10 seated DB Strict Press
+
3 sets:
10 Birddogs (5/side) *:03 pause per rep*
15 Band Pulldown and aparts