WOD April 4, 2017 (Tuesday)

Skill Work

Pull-ups: 5 Minutes to estabishlish a Max Unbroke Kipping Pullups
This is something you can look to try to get on the wall of records!

Weightlifting

Shoulder Press (E2MOM 12 mins 4 Strict press at 80% of 1rm  press )
Be conservative with you strict press percentage here at exactly 80% we have 4 more weeks of linear progression in this movement

Metcon (AMRAP – Reps) Three rounds with 1 Minute at each Station:

  • Calorie Row (each calorie = 1 rep)
  • Dumbbell Box Step Ups 35/20 (holding dumbbell in each hand)
  • Push Press 95/65
  • Wall Balls 20/14
  • Rest

Your score is the Total Reps across all rounds

 

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