WOD

Wod Wednesday 10-2-19

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