Tuesday’s WOD:

Strength: Strict Pull Ups 5×5/3reps (male/female)  and Shoulder Press 5x3reps @ 80-85% of 1RM.  Set the clock to 10mins, alternate EMOM the strict pull ups and the shoulder press.  Ex: clock starts at zero, I do 3 pull ups, then at 1min I do 3 shoulder press.  Use racks and share stations.


5 Rounds

6 Ring Rows

8 Push Jerk  (50kg/35kg)  please do not dump the weight.

10 Push Ups

*scale weight as needed.  again, if you are working on strict push ups and you can do a few, just not 50, then scale the reps down to 5.  get all 25 with great technique!

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