Lifting: 1RM Strict Press
WOD:
“Miracle-Gro”
5 rounds for time of:
Run, 200 m
12/9 Assault Bike Calories
9 Strict Press, 95/65 lbs
GENERAL The strict press is the focus of this two part workout In part 1, we’ll take the bar out of the rack as we build to a heavy single In part 2, the lighter barbell comes from the floor Part 2 should take between 12-20 minutes to complete
STRICT PRESS Choose a weight for “Miracle-Gro” that allows you to complete the 9 reps in 1-2 sets each round
RUNS If Unable to Run: 250 Meter Row 400 Meter Bike Erg 14/10 Calorie Assault or Echo Bike
ASSAULT BIKE If Unable to Assault Bike: Equal Calorie Row, Echo Bike, or Bike Erg