Nov 21/16


Strength: Push Press

10 minutes to work to a heavy single

Then: 5 min EMOM

3 push press @ 70-75% of weight just established

WOD: 20 min EMOM

Min 1: 15 GHD Sit-ups

Min 2: 10 HSPU

Min 3: 20 back ext

Min 4: 8 burpee pullups to a 1 ft target

X 5

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