October 7th, 2017

Lift
7 x 2 Push Press
3 x 10 Frankenstein squats @47.5%
**Push Press: Work up to heavy sets that maintain mechanics, sets should be above 80%

Skill
3 rounds
10/8 cal bike
30ft HS Walk
5 Dumbell Thrusters @60#/40#
30 ft HS Walk
45 second rest between rounds
**Push the pace here on each round, should be an all out sprint

Wod
10 rounds for time
10 GHD situps
10 Pistol Squats
10 HSPU
**Pick a pace and try to hold it throughout

Connor MartinComment