Wednesday, August 31, 2016

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083116 WOD

A. Row 500 meters or run 400 meters

B. Strict press [ assessment ]

Take 15 – 20 minutes to find a 3-rep or a 1-rep max on the strict press. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 1:30 – 2:00 on working weights. IMPORTANT: Record lifts!

C. EMOM 15:00

Min 1: 150 meter row

Min 2: 10 burpees

Min 3: 15 Russian KBS (70/53)

*Modifications will be on whiteboard

**If the weather gets bad check our blog for updates. Stay safe!