11/30/16 – Wednesday

Weightlifting

Shoulder Press 5×6
Use the same weight for all sets.
Around 60-70% 1RM
It shouldn’t feel heavy until reps 5 or 6 of each set

Metcon

8:00 AMRAP
12 box jumps 24/20
4 goblet walking lunges
8 Handstand push ups
4 goblet walking lunges

RX:53/35
Scaled: 35/28, Hand release push ups
Set the box up opposite of your push up spot. Lunge to and from box and push up spot.
Feeling froggy? 72/53

Post WOD Work
3 sets of
8 barbell bent over rows
:45-1:00 plank
16 Banded tricep press downs