Saturday

WOD for 1/11/20

Complete 4 sets: •8 Heavy Dumbbell Push Press (must be able to hold the lock out for 2 secs each rep) •8 Strict Chin Ups (band assisted or work with a Jumping Chin Up + 5-10 sec negative) 

Complete 2 working sets: Set 1: Work up to 1 set of 2 reps @ 83-85% of your 1RM Back Squat. Set 2: Complete a max rep set working #20-30 less than set 1 (20 lb drop if under #300 , and 30 lb drop if over #300). Target of 15-20 reps. 

Complete as many rounds as possible in 12-minutes: •20 Single Arm Thrusters (alternate every 5th rep) #35/50 (M50+ #25/40) •12 Box Jumps 20"/24" •12 Hand Release Push-ups 

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