PUSH PRESS
DYNAMIC WARMUP
Row 500m
Mobility
Burgener Warmup (45#/33#/22#)
3X PSB, 3X OHS
3X MTS, 3X HHS
STRENGTH WOD
Push Press
3 – 3 – 3 – 1 – 1 – 1
Beginners Do: 5 – 5 – 5 – 5 – 5
METCON WOD
6 rounds for time of:
- 3 Muscle Ups
- 6 Overhead Squats (135#/95#)
- 12 Pushups
Scaling Options:
No Muscle Up? Sub is 2 strict pullups and 1 strict ring dip per muscle up.
L1) 5 rounds
L2) 4 rounds
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