140102 ~ Pressing & Lunges!

Strength/Skill:

EMOM x 10 min

Odd: 3 Strict Press + 5 Push Press @ 80-85% 1RM Shoulder Press

Even: ME Strict Ring Dip + Kipping Ring Dip (Cap at 12)

Conditioning:

As one continuous 11 minute effort:

1 min ME T2B

-then-

4 minute AMRAP

7 OH Lunge (115/75#)
14 Box Jumps (24/20")
21 Wall Ball (20/14#)

-then-

1 min ME T2B

-then-

4 minute AMRAP

7 Box Step Ups (115/75#) (Front Rack)

14 Box Jumps (24/20")
21 Wall Ball (20/14#)

-then-

1 min ME T2B

Score = Total Reps

Cash Out:

Complete 5 Rnds of the following intervals:

Row

9x1:40 on, :20 off
This is a preset setting on the C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".
Record meters for each interval.
Goal is...
Guys:  500m each interval
Ladies:  420m each interval

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