Tuesday, June 29, 2010


A. Execute two L-Sits in the warm-up.

B. Strength

*Beginners: Press Wendler 5-3-1
WARM-UP
40% W1RM x 5
50% W1RM x 5
60% W1RM x 5

WORKING SETS
65% W1RM x 5
75% W1RM x 5
85% W1RM x 5 or more

Advanced:
HSPU 5 - 5 - 5 -5 or more

*If you have 10 perfect push-ups please do the HSPU.

B. MET CON

500 meter Row
30 OHS 75 / 115 lbs
150 double unders

Another CrossFit Oakland gem.