FRIDAY WOD

STRENGTH

Superset

A1: Push Press (15 min to build to an 8RM)

Do not climb in sets of 8!

Example:

1×8 empty bar

1×4 light – moderate

1×3 moderate – heavy

1-2×8 heavy

A2: Weighted Pull-ups (15 min to build to an 8RM)

Strict!

No banded pullups!

Instead: https://www.youtube.com/watch?v=pIqR_EUFuek (2nd drill in this video)

Do not climb in sets of 8!

Example:

1×8 empty bar

1×4 light – moderate

1×3 moderate – heavy

1-2×8 heavy

METCON

FT:

100 Ring Rows

100/70 cal Row

Beginner

7 RFT:

10 Ring Rows

10/7 cal Row