Friday Sept 24

Strict Press + Push Press
Set 1: 3+6 reps @ 77.5%
Set 2: 3+6 reps @ 82.5%
Set 3: 2+4 reps @ 85%
Set 4: 2+4 reps @ 87.5%+
– Rest 2-3 minutes B/T Sets –
METCON
5 x 3:00 AMRAP (1:00 Rest after every round)
20/15 Assault Bike Cals
10 FRONT Squats 165/115# (ADV: Overhead Squat)
Max Bar Facing Burpees In Remaining Time
*Score is total bar facing burpees
ADDITIONAL OPTIONAL WORK:
For time: (GYMNASTICS INTERFERENCE)
3 Rounds
12 Dumbbell Bench Press
12 Bent Over Row
8 Bar Muscle-ups
8 Dumbbell Bench Press
8 Bent Over Row
4 Bar Muscle-ups
Rest 3:00 B/T Rounds

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD