WOD:

1) Floor Press: 3-3-3-3-3-3-3

Ultimately looking for 7 heavy sets, if you’ve never done these before use your sets to build up to a max weight for 3 reps. Rest 90 seconds between sets.

http://www.youtube.com/watch?v=UnyXY7gO0LM

2) 12 minute AMRAP:

10 Power Snatch 135/95

15 Overhead Squats 135/95

10 Power Snatch 135/95

15 Overhead Squats 135/95

10 Power Snatch 135/95

15 Overhead Squats 135/95

15 Muscle-ups

100 Double-unders

Extra Work:

3) Toes-to-bar: 3 x Max Reps

Once you lose your kip stop your set. Rest 2 minutes between sets.

4) Hip Extension: 3 x 25

Rest 90 seconds between sets.

For results post weights for all sets of Floor Press and Total Reps completed for Met-con. If you did Extra Work post reps, thoughts, etc.

Post Results/Thoughts To Comments