WOD'S

STRENGTH
STRICT PRESS
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*
*As many reps as possible w/o
failure...no more than 4-6.

WORKOUT
FOR TIME
75 DB Renegade Rows
(50/35)|(35/20)*
*Every time you break (hands off
DB or resting in the bottom of the
push-up), perform 15 Hollow
Rocks and 15 Sit-Ups.