Monday, 10 May WOD

Warm up: 10 minutes

2 Rounds

  • 200m Run
  • 10 DB strict press (1xlight DB)
  • 10 Kip Swings
  • 10 Push Ups
  • 10 Leg swings each leg

Strength/Skill: Upper Body

3 rounds for quality of:

  • 4 Push Press, pick load
  • 8 Strict Toes-to-bars
    • Strict Toes-to-bar / Toes-to-bar if strict is too challenging Start around your 70% push press and work up each set.

3 rounds for quality of:

  • 8 Strict Press, pick load
  • 8 Strict Toes-to-bars
    • Strict Press- same weight each set; should be fairly light work on moving the bar well Strict Toes-to-bars / Toes-to-bars if strict is too challenging

Metcon: EMOM

Every 5 mins for 20 mins do:

  • Run, 400 m
  • 15 Thrusters 95/65 lb
  • 10 Burpee-to-Plates (55 or 45 lb plate)

*Run- at mile pace or faster

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