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CrossFit Bolton
WODS & News

Wednesday 161005

A.
Every two minutes, for 10 minutes (5 sets):
Shoulder Press
1x3x70%
1x3x80%
1x3x90%
1x3x80%
1xM.E.x70%

Then…

Every 90 seconds, for 6 minutes (4 sets):
Strict Chest-to-bar Chin-ups
4×6

Coach Alex’s Notes:
If 6 strict chest-to-bar pull-ups are too easy for you, add weight. If they are too difficult, have a parter assist you or substitute a ring row.

B.
For max reps (calories):
Row 5 minutes
115/85 Push Press, 5 minutes

C.
Three rounds, not for time, of:
20 Banded Pull-aparts
20 Banded Push-downs