Warm Up: 200 m run, 10 db strict press, 30 singles or 10 du's (attempts), 10 pvc pass thrus & windmills, 10 Russian swings
Skill Focus: Push Press
Warm up as needed and. . . again, have a plan
Push Press 2-2-2-2 NO DOUBLE DIP!
WOD:
3RFT
30 DU (90 singles)
10 Power snatch 115/75
1 min rest
3RFT
10 MB get ups 20-40/14-18
Down and Back plate push 45/35
1 min rest
50 Russian swings 70/53
Post PP 2 rm and time minus 2 minutes
Excellent job to ALL yesterday on their squat PR's!! I hope you all rang the bell and gave yourself a shout out--it was well deserved!
And the grand daddy of them all. . .
Skill Focus: Push Press
Warm up as needed and. . . again, have a plan
Push Press 2-2-2-2 NO DOUBLE DIP!
WOD:
3RFT
30 DU (90 singles)
10 Power snatch 115/75
1 min rest
3RFT
10 MB get ups 20-40/14-18
Down and Back plate push 45/35
1 min rest
50 Russian swings 70/53
Post PP 2 rm and time minus 2 minutes
Excellent job to ALL yesterday on their squat PR's!! I hope you all rang the bell and gave yourself a shout out--it was well deserved!
And the grand daddy of them all. . .
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