Pre WOD:
A, Shoulder to Overhead:
6 sets:
3 Push Presses+2 Push Jerks
– Start at 75% of your 1 RM Push Press and increase weight
WOD:
Partner WOD:
Max reps/cal for 35 min:
100/75 Cal Row
100 Wall Balls 9/6 kg
—
10 Rounds:
3 Double Dumbbell Devil Press 2*22.5/15 kg
8 meter Double Dumbbell (Farmers) Walking Lunges 2*22.5/15 kg
—
100 Wall Balls 9/6 kg
Max Cal Row
– Cap 35 min
Post WOD:
Ring Stability:
3 sets:
8 Ring T
8 Ring Y
18 sec Deep Ring Support