CFFM WOD Wednesday 1.28.15 Hump D-a-a-a-y-y-y!!!
Instructor led Dynamic Press warm up, then
Strength: Press 3 x 10+ @ 67.5%.
Conditioning: 7min AMRAP of Burpees x 7 reps, Russian KB Swings (16k/24k) x 21 reps. Score rounds and reps.
Finisher: Option 1. Run 5 x 200m Shuttle Sprint (4x50m) AFAP. Option 2. Row 5 x 125m AFAP. Rest 1min.
http://youtu.be/euPkEWCO87s
