4/19/12

By Neil on April 18, 2012 in cross fit

Warm Up:

5 minute row

Xfit SWOD:

Week 2 – Shoulders

Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80%. Set #3 is 3 reps (or more) @ 90%. Last set @ 50%, 5 sets 10 reps.

Then…

Mini-Badger;
30 squat cleans (95#/65#)
30 pull up’s
800 meter run

Post weight and time to comments.