In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 minutes Back to Basics work – Strict Press / Push Press

5 min empty barbell warm-up and movement review

Performance: ~ 5 min to establish 1RM Strict Press… then, ~ 10 min to establish 1RM Push-press
Fitness: ~ 5 min work up with 2 reps each set of Strict Press… then ~ 10 min work up with 2 reps each set of Push-Press

Part 2 – Conditioning: “Quantum Leap”

Performance: 12 Minute AMRAP of –
3-6-9-12-15 (and so on) of –

  • Burpee
  • Push-Press (115/75lb)
  • Supine Ring Row (as horizontal as possible while touching rings to chest)

Fitness: 12 Minute AMRAP of –
3-6-9-12-15 (and so on) of –

  • Burpee
  • Push-Press
  • Supine Ring Row*

*Bend knees and keep feet flat on floor for rows, focus on keeping upper body horizontal

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