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