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| Never thought I'd see the day... |
3 Rounds:
Handstand Walk or shoulder touches
Clapping Push-ups
Dynamic Warm-Up/Burg WU
Beginner Strength:
Press: 2 x 5, 1 x 5+ (add 2.5#)
Int/Advanced Strength:
ME Bench Press: Go for a new 1RM!
*Assistance work should be done post metcon:
Strict CTB Pull-ups: 3 x 6-8
A1. Bent Over DB Lateral Raises: 3 x 8-12
A2. Tate Press: 3 x 6-8
MetCon:
Open WOD 12.1:
AMRAP 7:
Burpees
*Jump and touch a ring (with both hands) hanging 6" above your max standing reach
**For a video demo click HERE
Rest as needed, then:
A1. Band Tricep Extensions: 3 x 10-12
A2. GHD Sit-ups: 3 x 10+ (not to failure!)
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