Sprint members are welcome to join to the WOD today as well. Email info@crossfitverve.com to get signed up
WOD-
With a 5:00 clock x 4 rounds
Run 400 meters
With remaining time as many reps as possible of
Shoulder to overhead
Rd 1 = 95#(65#)
Rd 2 = 115#(75#)
Rd 3 = 135#(95#)
Rd 4 = 155#(105#)
Rest 2:00 between rounds
Score = total reps each 5:00 round
After party: Grip capacity work
5:00 of
:30 pull up bar hang
up the minute farmers hold with weight
5:00 of continuous work, no rest
