Warm Up:
AMRAP 5:
20 jumping jacks
10 sumo deadlift high pulls (empty barbell)
10 push-ups to down dog
10 push presses (empty barbell)
Skill Work:
8 sets for load:
2 shoulder presses
WOD:
2 rounds for time:
27 push presses (75/115 lb)
38/54 calorie row
Time Cap: 10 Minutes
Intermediate:
2 rounds for time:
27 push presses (65/95 lb)
38/54 calorie row
Beginner:
2 rounds for time:
27 push presses (empty bar)
38/54 calorie row
HOME WOD:
Equipment:
2 rounds for time:
27 DB push presses
51 DB weighted step-ups (20″)
Bodyweight:
2 rounds for time:
27 weighted swings
51 weighted step-ups (20″)
Movement scaling options:
Push Press: Load, DB push press, DB strict press
Row: calories, bike, ski-erg
Partner option:
4 rounds for time:
27 push presses (75/115 lb)
38/54 calorie row
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side