WOD 11.02.17

Strength 

Work up to a heavy set of 5 Push Press; reduce by 10% and complete another set of 5, then reduce by 15% and complete one set of max reps 

Upper Body Muscular Imbalance 

4 Rounds 

10 Pull Ups, attempt as many strict as possible each round 

10 Ring Push Ups 

50 yards walking single arm overhead carry. Use a heavy KB or DB. Walk 25 yards with each arm, for a total of 50 yards each round. 

Conditioning 

2 Rounds 

10 Overhead Squats (max weight of 135/95)

Rest 30 seconds 

5 Burpee, then box step up and over with DB’s (complete a Burpee, pick up a DB in each hand. Then complete a step up and over the box. Set down the DB and repeat. Max DB weight of 55/35 lbs)

Rest 30 seconds 

10 Chest to Bar Pull Ups 

Rest 30 seconds 

10 Hang Power Cleans (max weight of 155/115) 

Rest 30 seconds 

Pick a challenging weight that allows you to complete the 10 reps of barbell movements unbroken or in two sets of five. 

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