| CrossFit WOD | Marathon Training WOD |
|---|---|
| Press – 5 @ 60%, 3 @ 70%, 4 x 5+ @ 80% + Pullup – 6 x Max + 7 Rounds (ea for time) 3 Front Squat 6 Box Jump 30 Double Unders 30sec Rest |
Press – 5 @ 50%, 3 @ 60%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1+ @ 90% + Dumbbell Row – 3 x 12 + 5 Rounds (ea for time) 3 Front Squat 6 Box Jump 30 Double Unders 30sec Rest Run |
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