[vc_row][vc_column width="1/2"][text_output]A.
3 Rounds
(1) 5 Presses
10 Cal Row
(2) 5 Presses
5RT/5LT Bent Over Single Arm Dumbbell row
(3) 5 Presses
10 Dynamic Push Ups
Rest 2-3 Minutes
Notes:
Warm up to something you confidently know you could press for 10 Reps. This is your starting point for your first press. Then for the second press you will add 2-3%, and for your third press add another 2-3%. Then for the 2nd/3rd round you will start at the same starting weight as Round 1 and make the same jumps
Move back and forth between things at a good pace, but don't try to kill it
B.
8 Rounds 20 Seconds on, 10 Seconds off
Max 10yd shuttles
Notes:
Return to center each time, must complete the shuttle to get credit for the rep.[/text_output][/vc_column][vc_column width="1/2"][text_output]Click here to check out the Whole Foods and Crossfit South Bend Charity Drive Photo Album!
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2014 10 21
