PRESS
Performance
1-1-1

Fitness
3-3-3

Warm up and work up to a heavy single Press. We’re doing strict Presses today. No knees and no moving your feet! A little lay back is okay but don’t get crazy.

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CFCH CHALLENGE CAPACITY TEST WOD: “JACKIE”
For Time:
1000m Row
50 Thrusters 45#
30 Pull-Ups

This classic benchmark should hurt a bit and is very much about how much you want to push it. Baller status for doing all the reps all unbroken. Try to keep the bar on your body for all 50 Thrusters . NO BAILING THE EMPTY BARS! If you think you’ll bail, then set up a lighter bar with bumps on it. Resting the bar on your back is allowed. You should be able to complete at least 20 Thrusters unbroken when fresh at the Rx’d load, scale as needed. Scaling for for Pull-Ups today is Jumping or Ring Rows.

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