WOD
A:
band shoulder prep
scapular pull-ups
push-up + wall walks + handstand
B:
barbell press complex
*strict oh hold
*pushpresss oh hold
*behind the neck Pushpress
ring rows
dip + support
Push Press (3-2-1-1-1-1-1-1-1)
RX: Metcon (Weight)
1.2.3.4.5.6.5.4.3.2.1.
Pushpress @ 80-85%
Strict Pull-ups
For Quality
O1: Metcon (Weight)
1.2.3.4.5.6.5.4.3.2.1.
Pushpress @ >80%
Strict -ish Pull-ups
For Quality
O2: Metcon (Weight)
1.2.3.4.5.6.5.4.3.2.1.
Pushpress @
Ring Pull-ups or Challenging Ring Rows
For Quality
