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

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Kirk Henry