WOD:

1) Push Press: 5-5-5-5-5

Warm-up as needed. You should have a heaviest set, and your other 4 sets should all be within 80% of your heaviest set. Rest 2 minutes between sets. Make sure these are Push Presses and not Push Jerks.

2) 15 minute AMRAP:

15 Chest-to-bar Pull-ups

15 Box Jumps 30/24

15 Ring Dips

Substitution for Ring Dips will be Hand Release Push-ups

Extra Work:

3) Sotts Press: 3 x 10

Rest 90 seconds between sets. Use a barbell.

4) 3 rounds:

30 seconds Bird Dog Left

30 seconds Bird Dog Right

30 seconds Superman

30 seconds Rest

For results post weight of each set of Push Press, and Rounds plus Reps of Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc.

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