Warm up
2 times around the loop
1 min T spine smash
10 Shoulder dislocate
10 Pushups
10 Lunge with a bar in the front rack
10 Press
10 Lunge with bar OH

Strength Deload week
OH press using 90% of your 1RM + 5lb
10 strict press with empty bar
40% =95 x 5
50% =105 x 5
60% =115 x 5

WOD
400M run
then 2 rounds of
20 Push press 65lbs
25 Step up with KB 53/40lbs on a 20in box
25 KB swing 35lbs
20 KB facing burpee
400M run

Posted on 5 December 2013