Thursday, January 9th

Main – WOD

Pressing Complex with Empty Barbell (No Measure)

Spend 10 minutes working on pressing series:

Shoulder Press
Push Press
Push Jerk

Pull Up Drills (No Measure)

Strict, Kipping, and Butterfly Progressions
Spend 10 minutes working on pull-up variations and progressions

Pulled Pork Jerky (Time)
Push Jerk
Rx =
70% 1RM Shoulder Press
Unassisted Pul-ups

Time cap – 20:00


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.