6/25/19
Strength
Strict Press
Tempo
4-4-4-0
4 Sec Ascend, 4 Sec pause at the top,
4 Sec. Descend, 0 Sec Pause at the Bottom
4x4 Max Weight 50% of 1 RM
WOD
Crossfit
4 Rounds
10 Thrusters 95lb/65lb
!0 Pull-Ups
100m Run
Konafit
4 Rounds
10 Dumbbell Thrusters
10 Pull-Ups
100m Run