CrossFit Firebase Orlando

Tabata Something Else

Wendler Week 3. Shoulder Press.
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
3 Reps @ 85% of 1 RM
1 or more @ 95% of 1 RM

WOD. Complete 24 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Burpee/Jump to 45#Plate, the second 8 are Hollow Rocks, the third 8 intervals are Wall Ball Shots.

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