“7/7/15”

CrossFit Boro – CrossFit

View Public Whiteboard

OPTIONAL WOD

3 ROUNDS

ROW 250M

5 BAR MU

“July 7, 2015” (No Measure)

200m run

10 PVC passthroughs

3 rounds:

4 KBS

4 S2OH

A: Shoulder Press (10 min to build to 2 rep max )

B: Banded Push Up (5 mins to accumulate 30 using green band )

C: Metcon (Time)

5 ROUNDS

20 RUSSIAN SWINGS

200M RUN

10 S2OH

L2: 165/113

RX: 135/93

SCALED: 115/73

Mobility

Posterior shoulder smash

Couch stretch