Mar 6, 2019

 

a) WARM UP:

2 Rounds

  • 10 calf raises
  • 10 behind the neck press
  • 10 sotts press
  • 10 overhead squats
  • 15s dead hang from bar with narrow grip
b) STRENGTH:

Overhead Squat

  • 3×3 at 80% on the third set go for max reps
c)  Specific Warm up

  • 10 empty bar push presses, 5 push press with 50% working weight
  • 10-20 double unders
  • 10 alternating pistols

WOD – for time:

  • 15 Push Press
  • 150 Double Unders
  • 50 pistols
  • 150 Double Unders
  • 15 Push Press

**weights: 95/65, 135/95, 155/105

Posted in WOD