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Main – CrossFit Group WOD

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. šŸ˜‰
Follow this up with OH mobility work

Bench Press (5-3-3-1)

Spotter rules in effect!

12162013 Colby Shrugged (Time)

3 rounds
10 push press 115/85lbs
10 pull-ups
Run 400m

Rest 2 minutes

3 rounds
5 shoulder presses 95/65lbs
5 L-Sit pull-ups
Row 400m
If not enough seats on rowers, one half does row first, half does run first.

Performance Weights:
Push Press 75-95/55-65
Shoulder Press 55-75/35-55
Assisted Pullups

Fitness Weights:
Push Press 45-75/35-55
Shoulder Press 45/35
Ring Rows