WOD – 4. September 2019

Crossfit

Warm-up
1000m Row

3 Sets
10 PVC Cuban Press
6/6 KB High pulls
12 Air Squats

Strength
Push Press (5 x 3 )
add weight each set

Metcon
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011

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