8.30 CrossFit Love

 In WOD

Pre-Session Weightlifting

Press; In 12:00 work up to a 5RM

Speed TNG Power Clean
3 x 3 @ 75%

Pre-Session Gymnastics 

Weighted Shoulder Flex Pull 3 x 5
Wall Extensions 3 x 10
Jefferson Curl 3 x :15
30 Strict MU, for time:

W.O.D

for time:
60 DU (scale up UB)
60 Burpees *to pull-up bar target
then 6 Rounds
6 Push Press @ 185 / 135
200M Run

Endurance Accessory 

Run
10 x 200M
Rest 1:1
*every other is a sled push @ empty prowler
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