20042016

Pre WOD:
100 press-ups per person.
Divide the work as needed.
12 min cap.

Then Strength…
1. Floor press – Max Effort
Warm up sufficiently then work up to a 1 rep max for the day. Remember the idea is not to go until failure but to go until you hit the heaviest weight you feel like you can perform on this day.
2. Floor Press – Rest / Pause
You will not need to warm up for this as you are simply dropping the weight from the first movement.
Lower the bar weight to 75% of what you just hit and perform 3 sets for max reps with 15 sec rest between.

Main WOD:
With a partner…
10 (230kg) tire flips as a pair or 5 flips per person.
200m run
5 rounds