Today’s WOD

10-26-2021
Warm-up
2 Rounds
20 alt. jumping lunges
20 banded pull downs
20 alt. DB snatch or ring rows
Crossfit (Fitness)
Push Press (5 sets, 5 reps)
Every 3 min x 5 sets (15min)

5 x Push Press, 50-70%
5-8 x Stict TTB/Knee up

All sets should be above the 50% mark. Aim for a heavy 5 rep (or two).
Metcon (AMRAP - Rounds and Reps)
16-min AMRAP
25/20 cal Row or 20/15 Ski
20 Sit-ups (or GHD)
10 Dumbbell Push Press, 35/25 (50/35)

Rest 1min /RD

PP: Dual DB, barbell option 75/55 (95/65)
Post-Workout Accessory (Optional)
Core Strength:

9:00 EMOM
1: Medball GHD Sit-ups 20/14#
2: :45 Hallow Hold
3: :45 Sandbag Bear Hug Hold 200/150#