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Uncommon WOD – 120313

12.02.2013

SFitness Workout of the Day

A.
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
Three rounds for time of:
Shoulder to Overhead x 20 reps
Row 500 Meters

Performance Workout of the Day

A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 90 seconds
Weighted Pull-Up x 4-6 reps @ 21X0
Rest 90 seconds

B.
Three rounds for time of:
95/65 lb Shoulder to Overhead x 20 reps
Row 500 Meters

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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