Strength
a) Push Press – 18 Min to Work up to a Heavy Single!
b) GHR – 4×12 or Hamstring Sliders 4×15 (banded)
—Superset a/b as needed. 18 Min to get this work done.
Conditioning
6 Rounds (interval style)
4 Push Press + 4 Push Jerks (increase every 2 rds)
50 Double Unders
12/10 Cal Bike
—Rest 1 minute after each round
WOD Notes: Goal is 1:15-1:45/Rd. RX = M: 175/185/195#, F: 115/125/135#. The 8th rep should be difficult by the 2nd weight. Start @ 70% of PP. DU sub = 25 DU, 75 singles, 100ft versa, or 40 Sec of DU practice. SPRINT the bike!!
Assistance
a) 25 Sec Russian Twists (weighted) + 25 Sec Hollow Rocks x 6 Sets
b) DB Z-Press – 5×8 (heavy)
REMINDER: Rage Shirt orders for David Bozak are due this Friday (7/4)!!! Show your support for him on his journey to the CrossFit Games next month! Details are on the sign-up sheet (bottom tab)!