Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 5 )
Use 85% for all sets. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
21 Push Press (95/65)
21 Pull Ups
15 Push Press (115/75)
15 Chest to Bar
9 Push Press (135/95)
9 Strict Pull Ups
6 Push Press (155/105)
6 Bar Muscle Ups
Stimulus/Focus: This WOD is shoulder intensive. Break as needed to avoid muscular failure. If scaling the weights, choose ones that will allow you to do the work in no more than 2-3 sets each round. If you don’t have pull ups, you will work those each round.
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
100 Meter Run or 150 Meter Row