WOD:

1) Push Press: 5 reps Every 2 minutes for 10 sets

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

2) AQAP:

1000m Row

40 Knees-to-armpits

30 Thrusters 95/65

Extra Work:

3) Banded Face Pulls: 100 not for time

Break into as few sets as possible.

4) Dumbbell Overhead Tricep Curl: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

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

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