General warmup. Focus in on the shoulders, hip, calves and chest today.
5 x 5 (every 2 min)
add 5-10# from week 10 (12/3)
Just like Monday’s Overhead Squats, this is the last day for the Strict Press / HSPU cycle. Continue to do all of the little things to make these as strong as possible.
2-3 Person Teams
40 Calorie Row
20 Ring Dips
20 Box Jump Overs (24/20)
40 Wall Balls (20/14)
For the WOD we will break into teams of 2 or 3 for a waterfall style chipper. Person 1 starts the workout. After they complete the row they move on to Ring Dips, and person 2 starts on the rower. As soon as the last teammate completes the Wall Balls the workout ends.
Roll quads, hamstrings, calves, achilles and triceps