*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

WOD:

1) 4 Strict Press + 6 Push Press: Every 2:00 x 6 sets

Warm-up as needed. Start around 60-70% of your 1RM Strict Press. Build as heavy as deemed fit. The goal should be to establish a 4RM Strict Press for the day and then follow it up with the 6 Push press.

2a) 7 minute AMRAP:

28 Wall Balls 20/14

28 Kettlebell Swings 70/53

28 Push-ups

Rest 3 minutes

2b) 7 minute AMRAP:

14 Wall Balls 20/14

14 Kettlebell Swings 70/53

14 Push-ups

Extra Work:

3) Hollow Hold: Accumulate 3-5 minutes

Keep track of total time and attempts to complete.

4) Kipping Pull-up: 10 minutes Practice

Work on any facet of a Kipping Pull-up.

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