161115

12 Wods of Christmas 2016

Pre-Wod:
Dynamic Group Warm-Up


3 Rounds (10 min cap)
12/15 Cal Row
5 Single Arm DB Strict Press, 5 Sec. Eccentric (each arm)
Max Set Strict Pull-Ups
Max Set Shoulder Taps


Overhead Archetype: Forearm Barbell Smash
30 PVC Passthrough

Workout of the day for Tuesday, November 15th, 2016:
10 min:
Build to a heavy Strict Press

For Time:
200M Run
1 Push Press @ 85% 1RM
10 HSPU
200M Run
1 Push Press @ 85% 1RM
9 HSPU
200M Run
1 Push Press @ 85% 1RM
8 HSPU
… Down to:
200M Run
1 Push Press @ 85% 1RM
1 HSPU