*** WOD 23/04 ***
WARM-UP
Not for time
1 x Shuttle run
10 Scap push-ups
10 Prone lift off
10 Jump squat
1 x Shuttle run
8 Scap push-ups
8 Prone lift off
8 Jump squat
1 x Shuttle run
6 Scap push-ups
6 Prone lift off
6 Jump squat
1 x Shuttle run
4 Scap push-ups
4 Prone lift off
4 Jump squat
STRENGTH
3 SETS
12 DB Floor press @Tempo 3112
12 Alternating See saw row @Tempo 3111
20 – 25 Band pull aparts
AMRAP 20:00
400 m run
20 Box jump step down
25 Push-ups
50 m Farmer’s carry @32/24kg
Categories: Crossfit