WOD 09 10 13 A. EMOM: 8×2 Push Press (weight does not decrease) B. EMOM: 8×1 Push Jerk. First 2 PJ should be less than last rep of A. C. 4 RFT (scale to 3RFT if needed): Run 400m 25
08 20 13
Beef Update! Social 8/23! WOD 08 20 13 A. Handstand balance practice (bailing/walking/kicking up to handstand/shoulder touches). B. EMOM (20 min): Even: 5-15 Pushups (perfect form) Odd: 1-8 Strict Pullups/Body Rows C. For time: Run 1 mile D.
08 02 13
WOD 08 02 13 A. Press (8@70%, 6@75%, 5@80%, 5@85%) B. Spend 10 minutes working on pullup technique (if you have 1 or more strict). *Prioritize COVP Pullups before ‘butterfly’. C. “Nicole” AMRAP 20 min Run 400m Max reps u/b pullups.