Skill Work:
Every 3:00 x 5 sets: 5 push presses
– Build in load.
WOD: AMRAP 7: 1-2-3-4-5 etc
Strict pull-ups
Push presses (105/155 lb)
Intermediate: AMRAP 7: 1-2-3-4-5, etc.
Strict pull-ups
Push presses (65/95 lb)
Beginner: AMRAP 7: 1-2-3-4-5, etc.
Ring rows
Push presses (35/45 lb)
Home Workout:
AMRAP 7: 1-2-3-4-5, etc.
Strict pull-ups
Dumbbell push presses (35/50 lb) – Use two dumbbells.
Cool down:
1 set:
200-400-meter cool-down walk
1:00 banded shoulder stretch/arm
:30 Samson stretch/side