Wednesday, August 23rd

Strength: Benchmark strength piece from Month 1/Week 1. Try to beat previous max by 5#”s and have a plan before starting. Make sure you don’t take too big of jumps in weight and fail too early. This should take 8-10 singles. Keep their ribs down and do not cheat by initiating the movement with legs; your movement should have no leg drive whatsoever.
Metcon: Repeat benchmark from Month 2/Wk 4. Try to beat previous time or establish a time today partitioning sets to minimize transitions. The time cap has been shortened to 20:00. Most times will be under 15:00. Adv. shoot for sub 12:00. Focus on being efficient with running technique and breathing purposely with burpees.

1) Shoulder Press: 1RM. Rest 2:00

For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees

L2: (14, 10) L1: (10, 8) (Reps of 15-12-9)
20:00 Cap