WOD 151207

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

*Congrats Coach Jason on your awesome performance and dedication at the USAW American Open! We’re so proud of you!

BSQ – 10@60%, 8@65%, 8@70%, 8@75%

Then,

EDT (16 – 15sec intervals)

5 Heavy RKB Swings OR 5 Dbl KB Swings

4 Wall Ball (20/16, 11/10ft)

Shuttle Run (down & back)

*Strength WOD*

DB Bench Press – 4×7

1-Arm DB Shoulder Press – 6x5R/5L 

*Alternate with 1-Arm DB Row – 6x5R/5L

“There is nothing permanent except change.” -Heraclitus

 

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