11 Apr 2016 – WOD

A) Upper Body Max Effort: Strict Press

A1) EMOM x 7: Perform 3 reps @ 80%+ of 1RM
Rest 2-3 minutes
A2) Perform 1 set for max reps at 85% of heaviest set from A1

B) Assistance Work

3 rounds:
Max push-up @ tempo 30X1 (Aim for 15+ reps)
12 Single arm landmine row, left arm @ tempo 20X1
12 Single arm landmine row, right arm @ tempo 20X1
- Rest 2 minutes between rounds -
- Time cap: 15 minutes -

C) Conditioning / Accessory

8 minute AMRAP:
10 Kettlebell push press, left arm
10m Overhead walking lunge, left arm
10 Kettlebell push press, right arm
10m Overhead walking lunge, right arm

- Choose a load that CHALLENGES YOU to do the push press and the overhead lunges without putting the kettlebell down