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WOD…Aug 8th…Max Effort!

Strength – Front Squat – warm-up and then complete 5 x 3 increasing in weight as you go.


For max unbroken reps:

Max reps shoulder press – 135/95

Max reps L-pull-up

Max reps shoulder press, 115/75

Max reps strict pull-up

Max reps shoulder press, 95/55

Max reps chest-to-bar pull-up

Max reps shoulder press, 65/35

Max reps pull-up

Press is a strict press.  All pull-up variations can be subbed with banded (black/red) Pull-up or ring rows…If you don’t have L-pull-up or can only do 1 (sub knees up or strict)…No strict then kip in place of L and strict.

Exactly 2:00 min rest btw movements  (entire workout should last around 20-25 min)…because you have built in rest that allows for a full recovery you need to squeeze every last rep out.


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