WOD 1

Strict Shoulder Press 1-1-1-1-1

Push Press 2-2-2-2-2

Push Jerk 3-3-3-3-3

Allow 20 minutes to complete sequence. Select weight based on feel… load will increase from strict to jerk.

WOD 2 - Strict Pull-up Conditioning

3 x 30 sec. hold: Hang from bar (work toward proper position on the bar… hollow body, bend at wrist/false grip.

3 x 15 sec lower: Start with chin over bar, lower to full extension in 15 sec.

3 x 5 reps - using rings and box, place feet on box in front of you and perform pull-up on rings, like ring row.

3 Ring pull-ups (do the best you can, but make the attempt).

WODs