WOD 10/04/2017

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IronFire Athletics, Home of CrossFit Poway – Workout of the Day

Warm-up

Warm-up (No Measure)

2 x

10 Back Squat

10 Sotts Press

10 OHS

10 Scap Pull

Skill / Strength

Shoulder Press (1 RM)

Workout 1 – Fitness

Metcon (Time)

3 rounds for time:

Bike 1 mile

21 Back Squats (95/65)

21 calorie Row
—–

[RX+]

sub 5 pull-ups for the row

Workout 2 – Performance

Metcon (Time)

3 rounds for time:

Run 800 meters

21 OHS (95/65)

21 Pull-ups
—–

[RX+]

OHS (135/95)

Cooldown