Tuesday, January 10 2023

Strength: 3 sets for max reps of:

Unbroken Shoulder Press @ 50% of 1RM

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8+ reps of each movement in the first set.

Metcon: For time

10 Wall Ball Shots 20/14

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips

…..

1 Wall Ball

10 Ring Dips