12/13/2013

WARM UP

Stick rotations
Push up
High knee to RDL
Wall Squats

SKILL

Push Press

BUY IN

Strict Press Strength 7 x 5

WOD

For time:
300-meter Row
20x Push Press @ 135/95-lbs.
300-meter Row
15x Push Press @ 135/95-lbs.
300-meter Row
10x Push Press @ 135/95-lbs.
300-meter Row
5x Push Press @ 135/95-lbs.

*Time Cap depending on how many people in class
If less then 3 25 minute time cap, if 4-6 people there will be 20 minute time cap, if 7-9 people there will be 15 minute time cap

CASH OUT

5x Rope Climb or 3 x 12 strict pull-ups (band allowed)

MOBILITY

Shoulders