WOD – Wed, Apr 1

CONDITIONING (AMRAP – Rounds and Reps)

AMRAP 15
5 Strict Ring Dips
10 Devil’s Press
200m Run

MCx: 50/35

MAx: band, 35/20

MVx: bench/box, 7 devil’s press 225/15, 150m

GOALS + GUIDANCE: Do the ring dips unbroken (band) for as long as possible. Choose a weight for the devil’s press that you can rock out for 5 reps before taking a break. Spend about :60-:90 here. Then run the 200 meters in around :60. Target 5 rounds.

STRENGTH
Shoulder Press (Weight)

5-5-5-5-5
rest 1:30 between sets

*build to a heavy set of 5

GOALS + GUIDANCE: Start your first working set at 6/10 effort and build by .5-1.0 effor. Record every set.

ACCESSORY (Checkmark)

3 x 10/10 DB Bent Over Rows