Strength
EMOM For 10 minutes
3 Push Press @ 75% + 3 High Box Jumps (40/30″)
—Bar starts from ground. Step down after each Box Jump if possible
Conditioning
For Time
30 T2B
50 Shoulder to Overhead 115/75lb
1000m Row
—Rest 5 minutes
Tabata: Slam Balls
—Count total reps over the course of 4 minutes
WOD Notes: T2B should be unbroken if possible, however you may have to break up S2O into 2-3 sets max, so choose a weight that will allow for that. The row at the end should be an all out effort, since time domain on this WOD is between 6-10 minutes.
*Amazing job everyone on 14.1. CF Rage saw a lot of great performances these last few days! Let’s make sure to WOD everyday with same intensity as 14.1. Monday-Thursday are the higher volume days where you must show up and give 100% effort (not 110%, haha!).
