Friday, June 13th

Main – WOD

(No Measure)

EMOM x 12:

Rx =
2 Push Press @ 70% 1RM (From the rack)

Rx+ =
55% 1RM + 25% BR

*Partner up. Partner #1 goes at the top of every minute while partner #2 goes at the 30 second mark. Don’t use clamps to save time on weight change. Reps should be as fast as possible (<1 second per rep)

Metcon (Time)

For Time:
150 Dubs or 250 Singles
Rx =
250 singles

Rx+ =
150 Dubs

Time Cap = 3:00

Then at the 4:00 minute mark…

Metcon (Time)

For Time:
30 HSPU or 15 wall walks
Rx =
15 wall walks

Rx+ =
30 HSPU

Time Cap = 3:00

Then at the 7:00 minute mark…

Metcon (AMRAP – Reps)

1 set max thrusters @ 55% 1RM

Cash Out

Rx =
3 x 7 ring dips

*Increase weight as needed. Scale down by performing ring dips with band.

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