2 Rounds:
10 Air Squats
5 Strict Pull Ups
10 Push Ups
10 Lite KB Swings
10 Alt Lunges
20 sec Handstand Hold (Plate overhead)
20 sec Lat Stretch on rig
10 PVC Pass Throughs 
1 x 1 Strict Press week 3

Score Type:: Total Weight

Strict Press:
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%

If you did 7 reps at 90% last week, increase your 1RM by 5#. Percentages are based off of 90% of your 1RM. Multiply your (new)1RM by 0.9 to find the weight you'll be working with. Last set is a minimum of 1 reps, but no more than 5.
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7/3/2019 - WOD

Score Type:: Total Time

3 Rounds for Time:
25 Double Unders (10 Attempts)
20 Kettlebell Swings (50/35)
15 Slam Balls
10 Alternating Box Step Ups (24"/20")

Then:
1 Mile Run

*25min Cap
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Comments

Christine Ortega

Christine Ortega 5 months, 1 week ago / Reply

7/3/2019 - WOD: 23:23
Notes: DUs 10 throughout singles 35# KB

Christine Ortega

Christine Ortega 5 months, 1 week ago / Reply

Strict Press week 3: 80 lbs

Brittney Dickson

Brittney Dickson 5 months, 1 week ago / Reply

7/3/2019 - WOD: 16:44

Brittney Dickson

Brittney Dickson 5 months, 1 week ago / Reply

Strict Press week 3: 95 lbs

Tracey Lower 5 months, 1 week ago / Reply

7/3/2019 - WOD: 20:53
Notes: Yellow kettle; 20lb ball

Tracey Lower 5 months, 1 week ago / Reply

Strict Press week 3: 95 lbs

Brett Bentrup 5 months, 1 week ago / Reply

7/3/2019 - WOD: 19:35
Notes: Did 800m run instead of mile blue KB swings

Brett Bentrup 5 months, 1 week ago / Reply

Strict Press week 3: 50 lbs

Matthew Willard

Matthew Willard 5 months, 1 week ago / Reply

7/3/2019 - WOD: 22:00

Matthew Willard

Matthew Willard 5 months, 1 week ago / Reply

Strict Press week 3: 155 lbs
Notes: 3 reps

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