WOD 10/28/2019


Published October 28, 2019


PreWod

9min EMOM:
M1: Single Or Double Unders
M2: Ring False Grip Hold or Active Shoulder Bar Hang
M3: Wall Walk Hold or Plank Hold
*Goal 30-45s at each station

Movements

Strict Press Practice

Single-arm DB or KB Strict Press Build to a heavy 3-5 reps (ea/s) in 3 sets

MetCons

For Total Reps

50 sec on/
10 sec transition
A) Pushups
B) Shoot throughs on PVC parallettes
C) Reverse Alt Lunge
x 4

Rest 1 min after each round

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