SATURDAY WOD

STRENGTH

Superset

A1: Strict Press (3 sets to build to heavy 6; then 2×6 @ 95%)

95% of heavy 6

A2: Single Arm KB Upright Row (5 sets to build to a heavy set of 12 each arm)

METCON

FT:

100 Air Squats

800m Run

60 S/A DB Push Press 50/35# (total, 30 per arm switching whenever)

Beginner

FT:

70 Air Squats

600m Run

50 S/A DB Push Press 35/20# (total, 30 per arm switching whenever)

RX+

Wear a 20/14# vest