Strength
Shoulder Press – Work up to a heavy single, then do 4×7 @ 75%
Conditioning
4 Rounds For Time
60ft Handstand Walk (sub: 4 Wall Climbs)
1 Pull-up Complex (5 strict c2b + 10 kipping c2b)
400m Run
Extra Work
Prowler – With a partner, do 1 heavy lap (length of Rage) EMOM for 8 minutes
—Each person does 1 lap within the minute. Should take 15-20 seconds.
WOD Notes: TD = 10-15 minutes. WC scale = 20 shoulder taps w/ feet on box or 2 laps bear crawl. PU complex scale = 5 strict pu + 10 kipping chin over bar. If you can’t do an unassisted strict PU, you can do 15 kipping pull-ups or 15 ring rows. You should be able to push the pace on the run each round!
Announcements
1) Fit-Aid Fuel Packs are now available at Rage for $3 each
2) Earth Fed Muscle Protein (2lb) = $40
3) Milspec Jump Ropes = $45
4) Old Rage Sweatshirts = $20
FitAid fuel packs! $3
