Wednesday 11/29/17



Shoulder Press (6 x 3)

E2MOM for 12′ – 3 reps Shoulder/Strict Press

Start at 60% of your 1RM and slowly ascend, aiming to end with a heavy set of 3 reps.

Record heaviest set of 3

Push Press (1 x Max Reps)

Use same weight you ended on (heaviest set of 3 reps, Strict Press)


“Broken ‘Fran’ V2”

5 Rounds for Time (8′ CAP):

9 Thrusters (95/65)
9 Pull-Ups

-If you can’t keep faster than 1:35 pace/round, scale # of reps of one or both movements
-If you can do pull-ups, preferable today to scale # reps (5-6 each round); otherwise, perform Ring Rows

Categories: WOD

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