In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: 20 min – Strict Press 3-3-3-3, then Push-Press 2-2-2-2. Finish the Strict Press before beginning the Push-Press.

Part 2 – Conditioning: “DeJa Blue”
Performance:

Take it outside! 5 RFT of –

  • 100m shuttle (4x25m)
  • 5/5 KB Thruster 24/16k
  • 15 Lunge steps (45/25)

Fitness: 5 RFT of –

  • 100m shuttle (4x25m)
  • 5/5 KB or DB Thruster
  • 15 Lunge steps (<45/25 lb or unweighted if necessary)