W.O.D. Sat 11th Oct"Cracking the Code"
1 rep shoulder press
1 rep box step
2 reps shoulder press
3 reps box step
5 reps shoulder press
8 reps box step
13 reps shoulder press
21 reps box step
row/run/crossfit train 500m
four rounds for time
The Dumbbells must be held whilst doing the box steps.
Only put them done when rowing/running etc.
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