Wednesday, January 12th, 2022

Coach led warm up

On a 10:00 Clock:

10 Cuban Presses

12 Banded Face Pulls

10 PVC Strict Press

200m Jog

Then,

3 Sets:

5 Strict Press (50%)

1 Set:

3 Strict Press (60%)

Weightlifting

Emom for 5 min of::

1 Strict Press (70%)

Then,

1 Set For Reps:

1:00 Max Unbroken Strict Press (75%)

Post reps to Wodify and Whiteboard

WOD

Alt. EMOM 21:

Minute 1 | :30 Max Strict Bar or ring dips

Minute 2 | :45 Standing Banded Rows

Minute 3 | :45 Max Strict Burpees

Post reps to Wodify and Whiteboard

Recovery

Crossover Symmetry – Recovery