CrossFit MPH – WOD
WOD (No Measure)
In Gym:
split jerk
3-3-3-3-3
Begin each round every three minutes.
then, five rounds for quality:
7-10x heavy strict dumbbell shoulder press
5-10x strict toes-over pole
At Home:
five rounds for quality:
7-10x heavy strict dumbbell shoulder press –or– atomic pushup
10-20x v-up/pike-up
10x front rack lunge –or– lunge jump