*Fall Wholeness Challenge Sign-up HERE

WOD:

1) Every 1:30 x 7 sets: 3 Strict Press

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

5 Strict Pull-ups

+

5/side Single Arm Dumbbell Push Press

Use assistance as needed for the Strict Pull-ups. Use a weight you can maintain for the Push Press for all 7 sets. Start on your weaker side first for the Push Press.

3) 10 minute AMRAP:

12 Ring Rows

9 Thrusters 45/35

6 D-Ball Over the Shoulder 70/50

Extra Work:

4) Double-unders: 10 minutes Practice

Goal is to work to 100 Unbroken Reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=9M8X_bs_fzI