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Strength:
Bench Press 2-2-2-2-2-2-2 increase weight each set
Skill:
Pull Ups 2-2-2-2-2-2-2 increase weight each set
WOD:
set up 2 cones 5 metres apart 7min ladder on cone a do a burpee run to cone b do a KB swing 24/20 run back to a do 2 burpees run to b do 2 swings. ascend the ladder as far as possible
AFSCrossFit, Andover-WOD: Wednesday 5 March
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