10/9/13 WOD

Overhead-Press-1

Strength: Strict Press 5-5-3-2-3-3-3. The final 3 sets are the same weight, and are the heaviest sets. Start with an empty barbell and work up to the final 3s.

WOD

Crossfit: 5 rounds for time of

  • 15 Front Rack Walking Lunges, 95/65 lbs
  • 30 Double Unders

Enduros: 4 Rounds for time of

  • 200 M. Run
  • 15 front Rack walking lunges
  • 30 Double Unders

Competitors: 5 Rounds for Time of

  • 15 Front rack 20″ box step ups (115/75)
  • 50 Double Unders

Beginners: 4 Rounds for Time of

  • 200 M. Run
  • 15 Air Squats
  • 30 Jump ropes (double unders if  you’ve got them)

 

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