WOD – 01/08/19

07 Jan WOD – 01/08/19

CrossFit Tamiami – CrossFit

Strength

21-15-9-6 Strict Press increasing

Strength:

4 Min to complete 2 Rounds

30 KB High Pulls

30 Seated alternating DB Shoulder Press

Then Every 90 Seconds For 4 Sets

21 Strict Press @starting set

15 Strict Press @ increase #

9 Strict Press @ increase #

6 Strict Press @ increase #

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD – 20 Min AMRAP

20 Pull-ups

40 Walking Lunges 1DB @ 70#/50#

30 Cal Row

50 Meter Sled Push @135#/95#

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