WARMUP
Primer
3 Sets:
5 Inchworms
200′ Single Arm Overhead Carry (Change Every 50′)
Strength
Push Press
10RM
STIMULUS
• Setting a weightlifting baseline today with a 10RM Push Press
• Take the bar out of the rack for these reps
• It may be helpful to follow the following sets when building:
* 5-6 Sets: 5-7 Reps
* 2-3 Attempt: 10RM
• Completing several sets of 5-7 reps allows you to gradually build in weight without burning out for your 10RM attempts
WOD QUALIFIER
“Little Dipper”
21-15-9:
Push Jerks (155/105)
Lateral Barbell Burpees
GYM CLASS (135/95)
STIMULUS
PUSH JERKS
• Choose a weight for “Little Dipper” that you could complete the 21 reps unbroken when fresh
• This should be a weight you shouldn’t have to break more than twice during the workout
• The barbell will come from the floor here, not from a rack, so that you can burpee over the bar