Warm Up
3 rounds
30 seconds cardio of choice
30 seconds med ball deadlift
30 seconds med ball overhead press lunges
30 seconds farmer hold
30 seconds band pull aparts
Push press demo/progressions/teaching
Push press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 7 rounds
Push Press x 8 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to beat what you did for 7 reps last week
WOD
Competitive:
15 rounds for time in pairs
10 deadlifts synch (135 / 95)
10 wall balls synch (20 / 14)
Performance:
15 rounds for time
10 deadlifts synch (85 / 65)
10 wall balls synch (14 / 10)
Lifestyle:
10 rounds for time
10 deadlifts synch (65 / 45)
10 wall balls synch (14 / 10)