WOD:

Work Your Weakness Strength:
Movement #1 EMOTM for 10 minutes
Movement #2 EMOTM for 10 minutes
For this piece you must pick two strength baring movements. Strength does not mean it needs to have weight involved. A handstand push-ups would be a perfect example of a strength baring movement that  typically is not weighted. From there you need to pick a rep range between 1 and 5. After that, if it is a weighted movement you need to pick an appropriate weight for the rep range. You need to pick a rep range and weight that you can sustain for all 10 minutes. Set up both movements, and run 10 minutes of movement 1 and 10 minutes of movement 2 every-minute-on-the-minute.

Work Your Weakness Met-con – 12 minute AMRAP:
Movement 3 @ 10 Reps
Movement 4 @ 30 Reps
In this piece you will pick 2 movements, ideally different from the first piece and perform and AMRAP for 12 minutes. You are locked into the above rep ranges so pick accordingly. For instance don’t pick Ball Slams and Box Jumps as both movement require relatively similar output and take up similar time. A good example might be 10 Thrusters @ 135lbs, and 30 Toes-to-bar. In addition just because it says 30 reps doesn’t mean you should be able to do it unbroken. These should be movements you are bad at, so making yourself struggle through 30 Toes-to-bar for instance might be very beneficial.

For results, post movements, reps, and weight for the first 2 movements, and movements and weight along with rounds and reps for the second part.

Post results/thoughts to comments
As always great work today. It was great to see you guys really pick things you struggle with. With that said I know some of you picked things you were okay at or actually liked. When this day comes up you should be looking at your chosen workout as I absolutely don’t want to do this. You should be facing the movements that “haunt” you the most in workouts for the opportunity to get better at them. Keep up the great work everybody. Cheers.
Tom hitting the top of a swing
Susan with a little sit-up wall ball action
Sophie hitting some tire flips
Erik working through some burpees
– Jade