Sunday, July 21, 2013

7-22-13

Skill
Spend 10 minutes working on your double unders.  Try to do as many unbroken as possible.  This is an important skill for Cross-Fit workouts and there is no real substitute for the movement. 

Strength
Bench Press - Using last weeks 90% one rep max, increase reps by two, use a spotter. 
5-5-5-5-5 

WOD
4 Rounds 
 - 15 Wall Balls
 - 200 meter run 
 - 15 Pull-ups 
Rest 3 minutes between each round

Each round should be an all out sprint, use the rest time to catch your breath. 


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