[slideshow]
Skills & Drills: 30/20/30
Lat Smash
Strength: 5-5-5-5-5 @ 80%< every 2:30
1a.) BackSquat
1b.) Pull Ups (strict)
2.) Press
WOD: Penalty Box
6x300m Row at 2k pace, with 25 SPM or less.
Penalty every time: your SPM is higher than 25
you drop below pace
you pause/stop during strokes
1 Penalty=3 burpees (completed after all 6 sets done)
10.07.2013 [monday]
- CrossFit Worthy
