11
Mar
Wednesday
SKILL
EMOTM for 9 min
Min 1 = :40 sec Chest Facing Wall HS Hold
Min 2 = Pistols or Banded ok
Min 3 = 15 Unassisted Leg Toss (hold uprights)
STRENGTH
Strict Press 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1 ( NO SPLIT)
**Add weight each set. You should start the next movement with the load you lifted on previous movement.
(20 min cap)
WOD
8 min AMRAP
10 Push Ups w HR
20 DU’s (50 singles)
2 Wall Climbs
rest 2 min
In 8 min go up as far as possible
3 KBS
3 Goblet Squats
6 KBS
6 Goblet Squats
9 KBS
9 Goblet Squats
and on and on…….