Running, Roping, Pushing

Lift:

Shoulder Press
65% x5 reps
75% x5 reps
85% x5 or more reps

Today's WOD:

Run 400m
2 Rope Climbs
20 Push-ups
  
3 Rounds for time.
  
Time limit: 15 minutes

Warm-up:

  1. Run 200m
  2. Burpee Wave x10

MOD:

  • Shoulder Press
  • Rope Climb
  • Push-up

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results: