Strength/skill
OHS – with stick – x 10
with bar only x 10
then off rack 5 x 3 increasing in weight
WOD
buy in – 800m run –
THEN:
7 Rounds
3 x strict pull ups
6 x Wall balls
9 x Z sits
buy out – 800m run
0277770388
info@crossfitpapamoa.co.nz