WARMUP:
2 Rounds
:25 Static Pillar Holds
:15 R / :15 L Cpt Morgan With Vertical Support
15 Evil Wheels
STRENGTH/SKILL:
Week 1/8 Linear Progression
15 minute Clock to Complete:
3×5 Strict Press
(Same weight across. Leave some in the tank – i.e. you could have gone heavier. Form should be 100%)
WOD:
Performance
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)
Functional
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)