11.12.2016 Push Press + Partner WOD

Warm Up:

x 2 Sets

Bottom Up KB Walk (Light - bottom of KB should be facing sky) x 100m

10 Banded Pull Aparts

10 Scap Push Ups

10 Banded Pass Thrus

Overhead Band Distraction Work on Rig

8:00 CAP


Push Press 7 x 2

@75% of 1rm Push Press - Rest 1:00- 1:30 between Sets

16:00 Working Window


For time: Partner WOD:

20:00 AMRAP

100m Run

10 Pull Ups

5 Push Press 115/85

**don’t sandbag this. Push it. 1 partner working at a time. Partner must complete full round before tagging the other one. Make it hurt.**