Sunday October 11th

General Warm Up:

200m row then 10 PVC pipe Strict Press, 10 PVC pipe Good AMs, 5 negative Push Ups

Mobility:

Lax Ball Pecs on wall or rack – 1 minute each side, Roll Triceps with ball on ground – 1 minute each side

Review:

Proper Push Press form with coach led reps with empty BB.

Part 1:

Push Press 5-5-5-5 build to a moderate weight from rack, Rest 2 minutes between sets

Part 2:

For time:

3000m row, every 2 minutes 10 Push Ups

Scale:

Row => Distance, Pushups => Box

Cooldown:

Roll out Hamstrings and Quads

Notes:

For WOD on push ups, remember chest or nipple line should touch floor or box when doing push ups, the hips or rib cage are not where nipples are located!