STRENGTH:
#push press (10 min)
4 sets of 6 Reps
*The weight stays the same across all 4 sets
*Let’s aim to build in loading from our last effort, 4×6 on 12/20
BeachFit will do:
AMRAP 8
10 DB Push Press
10 V-Ups
WOD:
#speedo
Teams of 3
AMRAP 30:
300 Meter Row
20 Plate Hops Video
10 Thrusters (65/45) Rx+75/55 or 95/65 *BeachFit will do DB Thurster either single or two
*Complete Full Rounds Before Switching. Try to use Thruster load that can be fast and unbroken.
CASHOUT:
On the Minute x 10:
2 Box Front Squats
*Pause for 1 full second on the box, then fire up from our seated position
*Set the box (or plates) just below parallel
Sets 1-2: 50% of 1RM Front Squat
Sets 3-4: 55% of 1RM Front Squat
Sets 5-7: 60% of 1RM Front Squat
Sets 8-10: 65% of 1RM Front Squat