Strength
Push Press – 5×3 @ 85%+
—Work up to a 3RM (no racks allowed)
Conditioning
6 Rounds For Time
10 DB Push Press 70/45lb (each arm)
15 Burpees
250m Run
Midline
Accumulate 3 minutes in a GHD Sit-up hold (weighted for advanced)
WOD Notes: Make sure to lock out DB on each rep for the push press (no jerks) & try not to drop them from overhead. Burpee standard is reaching overhead with arms straight.
Cleaning out the barbells after the 7pm class.