Wednesday 2/5/14

CROSSFIT:
A. 2k Row, not for time
B. 2R, not for time:
10 bend & bow
10 wall sit stick-ups
10 pull-ups
10 spiderman lunges
10 supermans
C. 15 min amrap:
12 kb swings
10 burpees
30 double unders or box jumps
D. 5min Foam Roll or Barbell Mash

SHE:
Row 500m @100%
Rest walk 5 min
X 5

BEING:
5min 80% effort
10 box jumps 24/20″ sd
10 kbs 1.5/1pd
rest 5mins, then…
5mins 90% effort
7 push press 115/75#
7 CTB
rest 10mins, then…
5mins 100% effort
10 thruster 75/45#
7 burpees
Notes:
– proper aer wamup
– work on sustaining pace on 80/90% efforts
– go out hard and try to maintain on 100% effort
– focus on breathing

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