WOD:

1) 5 Push Press + 10-20 Abmat Sit-ups: Every 2:00 for 10 sets

Warm-up as needed. Start around 60-70% of your 1RM Push Press. Build as heavy as deemed fit. Pick a quantity of Abmat  Sit-ups you can maintain and also finish with some time to recover before your next set of Push Press. Goal should be to have about 60 seconds of full recovery time.

2) 3 rounds AQAP:

30 Wall Balls 20/14

20 Pull-ups

Extra Work:

3) Band Pull Aparts: 100 not for time

Break this into 50 Over and 50 Underhand. Focus on positioning and activation, not time.

4) Assault Bike: 5 x 100 Calories

Rest 3 minutes between intervals.

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

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