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Monday's WOD - Nov 18, 2019


Skill:


Rope Climb Progression


Strength:


Push Press

2x2@75-85

2x1@85-95

1-1-1 =3 attempts to work up to a new 1RM Max Push Press


SCALED:

2x3@light weight

2x3@moderate weight

3-3-3 =3 attempts to work up to a challenging 3-rep where form is near perfect.


WOD:

5RFT:

5 Burpee Pull-ups

9 Push Press @55-65% / 6-9 UB Reps (135/95)

1 Rope Climb/ ½ Rope Climb / 1x Lower + Raise


NOTES: Score Time and record Push Press weight.

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812-404-0095

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