8/9/12

Warm Up:

5 minute row
Pulls (8,7,5,5,5)

Xfit SWOD:

Session 3, week #2 Shoulder Press

First set @ 70% (3 reps)
Second set @ 80% (3 reps)
Third set @ 90% (3 reps or more)
Forth set @ 50-55% (5×10 reps)

Then…
10 rounds for time of:
3 muscle snatch (85#/60#)
3 box jumps (30″/24″)
10 abmat sit up’s weighted (25#)

Post weight and time to comments.