Thursday “Hard Work Pays off” 2-18-16

A. Static Dips/Push Ups: 3 sets x5 reps; 40X1

or

10x Push Ups 3 sets x5 reps; 40X1

B. Skill:  Strict Press x8-10; 2020
*choose light weight (barbell + 5-10lbs is needed)

A1. 1x Press, 3x Push Press, 5x Push Jerk
(any overhead issues go to bench instead of OH Press for 8 reps)

A2. Muscle Ups Progressions: (MU negatives or MU transitions)

or sub

Barbell bent over rows x8 reps

Full Tabata at each station, 1 round rest after all 8 are complete

1)Wall Ball
2)No Push Up Burpee
3) Jump Rope

Comp WOD

1) Box Jumps
2) Wall ball
3) Burpees

Cash Out

*Alternating Superman/hollow rock finisher 20sec on 10sec off for 4 min