11/28/16 WOD

Skill

100 squats

20 HSPU

Technique: find your max Shoulder Press in 6 min. then 5 front Squats with that bar. then in 3 sets build to a heavy 1 rep push press, front Squat that bar 5 times. in 3 more sets build to a heavy 1 rep push Jerk, front Squat that bar 5 times.

for time:

30 Shoulder Press
20 Front Squats
20 Pull Ups
30 Push Press
20 Front Squats
20 Pull Ups
30 Push Jerk
20 Front Squats
20 Pull Ups

men: 95lb.
women: 65lb.
scaled men: 75lb
scaled women: 50 lb.

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