imageimage

August 18, 2016

STRENGTH: (12:00) Strict Press!

Take 90% of your 1 Rep MAX Strict Press and perform the following:
65%x5
75%x5
85%x5+(Amrap)

Not optional! Drop back down 50% and do as many reps as possible until failure. Clips are required. Please De Load with care!

SCALE DOWN OPTION:
3 Rep MAX or Semi Heavy Strict Press or Push Press. Do not do the drop down work. Focus on form.

STRENGTH ALTERNATIVE:
12:00 AMRAP!

250 M Row (5)
100 Singles
12 DB Push Press #35/25

MET CON: 15:00 Clock!

E: 4RFT!
12 Wall Ball Shots #20/14 (12ft./10ft.)

200 M “MB” Run #50/30

RX: AMRAP!
200 M “MB” Run #40/20

15 Wall Ball Shots #20/14 (10ft./9ft.)

SCALED: AMRAP!
15 Wall Ball Shots #14/12 (10ft./9ft.)

200 M “MB” Run #30/15

*Every 100 M Counts!