Pause Strict Press E3MOM
5 sets X 5 reps
(1sec Up, 2sec pause at Top, 3sec Down)
Team WOD
4 Rounds For Time: (20min cap)
Partner 1 – 200m Run or 0.5km Bike
Partner 2 – 200m Row *Switch each round*
P1 & P2 – 12 Alternating Barbell Push-ups
P1 & P2 – 6 Synchronized Split Jerks
P1 & P2 – 24 Alternating Box Jump Overs
Barbell Loads = 135/95 RX+165/115 MRX 95/65lbs
Box Heights = 24/20” RX+30/24” MRX 20/18”
Core Isometrics
1min Handstand Hold
1min Plank Bird Dog Hold Left/Right
1min L-Sit/Dip Hold
1min Plank Bird Dog Hold Right/Left
1min Hip Extension Hold
1min Ring/Bar Hang
1min Hollow Hold
