10 Push Press 155/105#
10 Front Rack Lunges 155/105#
12 C2B Pull-ups (sub: 8 Strict PU or 12 ring rows)
WOD Notes: This is done with a barbell. PP/FRL should feel difficult for 10 reps especially the later rounds. If you have a BB but don’t have a pull-up bar you can do 12 pendlay rows. Goal is 7-10 minutes.
DB Version – 5 RFT (Rx = 50/35# DB)
10 One Arm Push Press (R)
10 One Arm Push Press (L)
10 OH Lunges Right Arm
10 OH Lunges Left Arm
15 Bent-over Rows Right Arm
15 Bent-over Rows Left Arm
WOD Notes: If you have a really light DB, do strict press instead of push press. This will take 2:00-2:30 min / rd so you looking at 12-15 minutes depending on your DB weight.
***PLEASE CHECK RAGE INSTAGRAM STORIES EVERYDAY TO GET WOD EXPLANATIONS