Essentials
| Strength/Skill: |
Warm up:2 Sets:
Strength: A) For Max Reps
B) Shoulder Press 3-2-1-1-1-1-1 (Sets 1-4 Every 90 Seconds, Sets 4-7 Every 2:30) Skill: |
| WOD: |
3 Rds For Time:
|
| Additional: |
|
Performance
| Strength/Skill: | |
Warm up:2 Sets:
Strength: A) For Max Reps
B) Shoulder Press 3-2-1-1-1-1-1 (Sets 1-4 Every 90 Seconds, Sets 4-7 Every 2:30) Skill: |
|
| WOD |
|
3 Rds For Time:
|
30 Wall ball shots
30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf |
| Additional: | |
|
Competition
| Strength/Skill: |
| Warm up:
2 Sets:
Strength: A) For Max Reps:
B) 2 sets for max reps:
Skill: |
| WOD |
|
8 Sets for max meters:
(List meters rowed for all 8 sets – e.g., 1. 189m, 2. 186, 3. 188, etc…) |
| Additional: |
|