WOD
A: Strict Press – 1 Rep Max
Warm-up:
2 rounds, 5 reps @ 45-55% (30-45 sec rest)
3×65% (30-45 sec rest)
3×75% (30-45 sec rest)
1 x 85%, 90%, 95% – 100% +++ (1-3min rest as needed)
B: Push Press – 1 Rep Max
C: Accessory work, if time:
3 Rounds of:
100m Farmer Carry
10 KB Deadlift (62/44)
10 Supermans
Endurance (5pm only, in parallel with Open Gym)
A: 3x 200m run to stop sign – walk back
B: 8 rounds for time:
3 push ups
10 air squats
50 meter sprint
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