Nov 092013
 
Kami Pham, Crossfit Sunnyvale liked this post

crossfit-coach

Strength:
Shoulder mobility, then
3 sets of max reps
– Ring dips (scale: box dips)
– Pullups (scale: Jumping with controlled descend)

WOD:
2min AMRAP:
– 10 Burpees
– 10 Shoulder press (45/25)
– 10 Front squat (45/25)
– 10 walking lunges (45/25)
– 10 Deadlift (45/25)

30 sec rest and repeat
For total of 8 Rounds

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