
Skill:
Unstable Barbell Overhead Hold
5 x 30 second holds
Strength:
Strict Press
+RESET WORKING WEIGHT / TRAINING MAX at 95% new 1RM Strict Press
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x5@65%ww
1x5+AMRAP@65%ww
WOD:
GUYS:
For Time:
75-60-45-30
Calorie Row
Rest 1 minute between each set
LADIES:
For Time:
65-50-35-20
Calorie Row
Rest 1 minute between each set
20 minute CAP