WARM-UP
3 ROUNDS
400m Run*
10 Single Arm DB Strict Press + :30 Single Arm Overhead Hold (R)
5 Scap Pull-Ups + 5 Kip Swings
10 Single Arm DB Strict Press + :30 Single Arm Overhead Hold (L)
10 Banded Lat Pull-Downs
*Decrease the Run each round – 2nd Round: 200m & 3rd Round: 100m
STRENGTH
8-6-4-8-6-4*
Push Press
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.
WOD
EVERY 4:00 x 4 SETS
10 Toes to Bar
400m Run
10 Push Press (115/75)|(75/55)
-Rest the Remaining Time-
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