January 17, 2018919.577.0063info@crossfitzeal.com

09/19/2017

By
In WOD

Dynamic Effort (DE) Upper Body

A) Push Press, singled bands down, 8×3, 50-55%

B1) Push Press, 8RM

B2) Ring Row, 3×10

C) WOD or Strengh

In 10 Minutes
30-20-10
KB Sumo Deadlift High Pull
Push-Ups
in remaining time…
Max Double Unders

Strength
A1) Floor Press, 3×10-12
A2) Underhand BB Row, 3×12
B) 3 Rounds: 20 90/90 rotations, 20 Reverse Fly (face down on inclined bench)

Aftermath
Farmers Carry, 3x150m

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