EGO CrossFit – WOD

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A1: Shoulder Press (4 sets x 10-12 reps @ 2011, rest 45-60 sec)

Strict press

A2: Strict pullups (4 sets x 8-10 reps, rest 45-60 sec)

Strict supinated pullups

A3: Single arm dumbbell row (4 sets x 6-8 reps, rest 45-60 sec)

A4: Band Pull-Aparts (4 sets x 20 reps @ 2011, rest 45-60 sec)

Metcon

150825 (Time)

5 RFT:
30 Wall ball shots
20 Burpees