WOD for Tuesday, Jul 03, 2018

Strength 03-07-2018

1a) Close Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.
1b) 1-Arm KB Row w. a pause (2 count): 5 x 10 ea. Rest 60s.

Conditioning 03-07-2018

Tabata, 8 x 20s work/10s rest:
1) Push Press (42.5/30kg)
2) Sumo Deadlift High Pull (42.5/30kg)
3) Hollow Rocks
4) Air Squats
5) KB Figure 8s (24/16kg)

You will complete 8 x 20s work/10s rest of push press. Once all sets are complete you’ll move on to movement #2 the SDHP. There is no ”set rest” between movements, just enough to transition and restart the clock.
Effort today should be around 85% as the movements are not particularly demanding and should allow you to work for each 20s interval without stopping.

No need to score reps today.

Extra Credit 03-07-2018

Cuban Press 2.0: 3 x 8-10. Rest 30s.
– drag shrug + external rotation + y press + 3-5s lowering (thumbs up)

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