St. Louis, St. Louis West – CrossFit WOD
Second Push Press
5 Bear Complex (135#/95#)
10 Ring Dips, Bar Dips, or Banded Dips
Work as fast as possible and recover well!
4 Rounds for total Row Time
Rest to 5 Min on clock, then start next round, record 4 row times
(If needed have 2 male athletes/rower alternating but stayingon 5 Min intervals- 1 starts @ 0:00, other starts @ 2:30)