St. Louis, St. Louis West – CrossFit WOD
STRENGTH
Five sets of:
Shoulder Press x 2-4 reps @ 21X1
Rest 90 seconds
Weighted Pull-Ups x 2 reps @ 21X0
Rest 90 seconds
WOD
Complete rounds of 21, 15 and 9 reps for time of:
115/75 lb Shoulder to Overhead
Pull-Ups
(take the push press from the ground, not a rack)