150818

2015 Fittest of Roseville

Pre-Wod:
6 Minute AMRAP:
50 Dubz
5 Strict C2B
10 WallBall
15 KB Swing

3 Rounds:
5 Strict Press, Build to 55-60% of 1 RM

Workout of the day for Tuesday, August 18th, 2015:
A.
2 Rounds of Strict Press:
72% x 3
77% x 3
81% x 3+

Complete a set of 3 Strict Press every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 8-9 reps, lower your 1RM and recalculate your percentages.

B.
11 min AMRAP:
200M Run or 200m Row
3 Burpee Box Jump Over
200M Run or 200m Row
6 Burpee Box Jump Over
200M Run or 200m Row
9 Burpee Box Jump Over
200M Run or 200m Row
12 Burpee Box Jump Over
200M Run or 200m Row
15 Burpee Box Jump Over
200M Run or 200m Row

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