Strength Template:
Pushjerk 3-5×5 within 10% of 5RM (Mondays)
Push Press 3-5×5 within 10% of 5RM
Front SqT – 3RM with 3 second pause in the hole each rep + 3×3 @85% with pause
Weighted ring dips 7×3
Weighed sit-ups 4 x 20 reps
20 min stretching
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2019 – All:
*july 4th wod with your gym / affiliate etc
For those at CFF; we are doing . . .
Teams of 2
Amrap 30 alt rds of,
30 double unders
15 pull-ups
15 push-ups
100m shuttle run