140712 Saturday

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Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-8:
Back Squats,
1-arm DB Press,
Box Jumps (Step-down Rnd 1),
Rowling.

Strength Development

A1. : Axle Shoulder to Overhead (2-3 x 4. )

Utilize push-press or push-jerk.

A2. : Renegade Row (x 4-6/arm x 3. )

WOD

EMOM for 15 Minutes cycle through each of the following exercises:

A1. : Axle Shoulder to Overhead (x 5 TnG @ 70-80% today’s best x 3. )

Utilize push-press or push-jerk.

A2. : Box Jumps (x 8 NTE 30/24″)

A3. : Row 30 seconds (Calories)

Post combined calories from all sets.