Rounds SWOD: STRICT PRESS 1x20@LIGHT/Empty Bar 1x5@ 50% OF 1RM STRICT PRESS (if you don't know it, find it today) 1x5@ 55% 1x4@ 60% 1x3@ 70% 1x2@ 75% 3x5@ 80% 2x8@ 70% *16min cap.
Rx-WOD: AMRAP in 4mins 3 Chest to Bar Pull Ups 6 Kipping HSPU (may use 25# plates w/an ab mat) 36 DU *If you complete 4 rounds w/in 4mins, you will be REWARDED 4 more minutes to complete as many rounds as possible---making it an 8min AMRAP. **If competing in TFG Qualifier--mark a 36'wide/24'deep box on the floor or plates.
WOD-MOD: AMRAP in 8mins 3 Pull Ups or 6 Jumping Chest to Bar Pull Ups 6 Hand Release Push Ups 62 Singles
ENGINE WORK: AS MANY UNBROKEN FORWARD PLATE RAISES AS POSSIBLE Women use one 10# plate / Men use two 10# plates. Goal should be 100 UNBROKEN!