Main – WOD
Shoulder Press
Spend 10 minutes working up to 80% of your 1RM Shoulder Press. Then…
1 set max rep shoulder press. Rest 1 minute, then…
1 set max rep push press with same weight. Rest 1 minute, then…
1 set max rep push jerks using the same weight.
Record the reps and the weight used under each corresponding movement section on Wodify.
Push Press
Push Jerk
Deadpool (Time)
3 RFT:
300m Run
15 KBS
10 DL
Rx =
53/35
225/135
Rx+ =
275/155
Time Cap = 10:00
*Groups of 4 at a time so as to allow sharing of deadlift. Second group will start at minute 1, group 3 will start at minute 2, etc as needed. 2 heats may also be used if needed.
Cool Down
100 Double Unders OR 5 minutes working on double unders.
