12/26/2022

STRENGTH (16 min)

16 min EMOM:
Min 1: 3 push press
Min 2: 3-5 tempo/negative chin-ups (53×0)

*Push press: start at 50% and build to 70-80%+
*Tempo/negative chin-up: slow 5 sec descent, 3 sec hang at bottom, then pull back to top

(Score: Push press weight)

WORKOUT (12 min)

2 x 5 min AMRAP*:
5 shoulder to overhead (135/95)
10 front rack lunge (135/95)

*2 min rest between each 5 min AMRAP
*start back from the top in 2nd AMRAP…score is lowest rounds/reps

(Score: Lowest rounds/reps of the 2 AMRAPs)

Categories: WOD

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