07
15
2014

Uncommon WOD – 071614

CrossFit 1.0 A. Four sets of: Dumbbell Shoulder Press x 6-8 reps @ 20X1 Rest 45 seconds Russian Step-Ups x 10 reps each leg Rest 45 seconds Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds Rest 45 seconds B. Five rounds for time of: Push-Press x 10 reps Lateral Jump Overs x 15 reps CrossFit 2.0 A. Six sets of: Shoulder Press x 2-3 reps @ 20X1 Rest 2-3 minutes between sets. (Use this time to work on hip mobility and glute activation.) B. Five rounds for time of: 115/75 lb. Push Press x...