TUE 9/19/23 WOD

Warm Up - :30 Samson lunges - :30 push-ups (from the knees if needed) - :30 bent-over rows (empty bar) - :30 air squats - :30 shoulder presses (empty bar) - :30 scap pull-ups – 5 dip and hold – 5 dip, hold, drive – 10 push presses – 3 sets:  5 push presses (building) – Rest 1:00 between sets –

Strength WOD
LEVEL 3/2

Push press
5-5-3-3-3-1-1-1-1-1

LEVEL 1
Push press
5-5-5-5-5-3-3-3-3-3

Heaviest Load

Accessory - :30 handstand hold – :30 rest – 1:00 plank hold – 1:00 rest – 4 sets

Post WOD - 30 reach-roll-lifts - 50 banded face pulls (break up however you choose)