Wednesday 120822 Heavy Presses/Run

Today is a both heavy AND fast… each difficult- and today separately.  Same Same but different.  It is very likely that those who have a really heavy 5RM in the shoulder press happen to NOT have really fast 400m run times.  And those with really fast 400m run times MIGHT not have very heavy presses.  That is what CrossFit is all about…  developing capacity in varied movements, skills, and physical abilities- becoming good at everything.  Today- get better at BOTH.

Yesterday’s “Nasty Girls”

Wednesday’s WOD: classes at 7, 9, 10am and again at 5pm.  Strength class at 6pm.

Shoulder press, 5 reps for max load.
Take 20 minutes to work up to 5RM.
-then-
Four rounds, each for time of:
400m sprint
Rest as needed between each round.
Run is an “out only” course- Round 1=the Hut to the library, rest, Round 2= Library to the Hut, rest, etc.
Post 5RM load and fastest/slowest 400m time to chalkboards/journals.