Wednesday, September 30, 2015

Posted by on Sep 29, 2015 in WOD's | Comments Off

3 x ME sets Strict HSPU (choose a scale that you can achieve at least 6 reps each set)
3 x 100m Row Sprints
then
50 WB 20/14
800 m Run
25 Pullups
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109