Friday, 3 September WOD

Warm-up

• 200m Jog then…
• 2 Rounds
  • 10 KB Push Press (1xKB)
  • 10 Goblet Squats
  • 10 Kip Swings
  • Knee Raises
  • 200m Jog

Strength:

• Back Squat 3×5 at 70% 1RM
• Rest as needed between sets.

METCON:

• For time:
• Run, 200 m
• 21 Push Press, 115/75 lbs
• 21 Toes-to-bars
• Run, 200 m
• 18 Push Press, 115/75 lbs
• 18 Toes-to-bars
• Run, 200 m
• 15 Push Press, 115/75 lbs
• 15 Toes-to-bars
• Run, 200 m
• 12 Push Press, 115/75 lbs
• 12 Toes-to-bars
• Run, 200 m
• 9 Push Press, 115/75 lbs
• 9 Toes-to-bars

Scaling Options: Push Press weight should be light in order to keep them unbroken or no more than 2 sets. Sub knee to elbow instead of TTB or knee raises, you could also sub regular sit ups for today if needed.

Time Cap: 16 mins