Friday, April 30, 2010

Strength:
Shoulder press 3-3-3-1-1-1

Conditioning:
borrowed from Freddy C. and CrossFit One World:

• Run 400 meters for time

-Recover and then-

• 100 dumbbell shoulder to overhead in any manner (M:25#/W:15# or less) for time. Stopping for longer than 5 seconds or putting the dumbbells on the ground constitutes a 5 burpee penalty. Add all penalties up at end and perform accumulative burpees upon completion of training.