September 29, 2017



24 Minute AMRAP:

(ascending ladder)




Wall ball

Med ball clean

*200m med ball run between each round


You're going to get close and personal with a medicine ball during this workout. Use the run to recover a bit, keep sets large enough that you don't get caught standing around too much. Challenge your pace on this workout. 


Main WOD




4x2 Strict Press




For Time




Single arm Dumbbell push press (70/50)

Toe to Bar


Lots of shoulders in this workout. Use the strict press to not only go heavy, but work on good midline stabilization. The for time portion of the WOD is fast and awkward with the single arm press so have a game plan going into it!

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