Strength
Push Press (Wendler Cycle 2, Week 2 OR 5×5 ascending )
Wendler: See notes in Wodify regarding resetting your estimated 1 RM. ALL PERCENTAGES BASED ON WORKING MAX = 90% OF ESTIMATED 1 RM
Warm-up: 5-5-3
5 reps @ 40% of working max
5 reps @ 50%
3 reps @ 60%
Working sets: 3-3-3+
3 reps @ 70%
3 reps @ 80%
3+ (at least 5 but as many as possible with good form) @ 90%
OR 5 x 5 ascending (new athletes or those without an estimated 1 RM)
Conditioning
For Time:
1000m Row
200 Double Unders
800m Run
Optional But Highly Encouraged Post-WOD Mobility: 3 minutes straddle on wall