WED19OCT2017

WOD

Strength
Push Press: work to heavy set of 5 with 5 sec hold overhead after last rep

Conditioning
4 Rounds for Time (22min cap):
400M Run
30 OH Walking Lunges (45/35 plate)
25 Hand Release Pushups

Extra

Back Squat: 8 min EMOM – 2 Pause BS, 3 sec pause
*start around 60% and build slowly as able… positions above all

3 min Every 30 sec:
1 strict MU + 5 sec. L-sit at top

6 sets – on rings:
4 hollow/arch kips + 3 MU + 1 skin the cat

After
Accumulate 2 min. in Hanging L-sit

Bootcamp

Strength
EMOMx8 MIN:
Push Press: 5 reps
Ring Rows: 10 reps

Conditioning
4 Rounds for Time:
200M Run
16 OH Walking Lunges AHAP
16 HR Push ups

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