Back Squat: 5 – 5 – 5 – 5 – 5
Push Press: 5 – 5 – 5 – 5 – 5
Weighted Pull Ups: 4 – 4 – 4 – 4 – 4
Note: Superset sets of push press with weighted pull-ups
Cuban Barbell Press:
10 – 10 – 10
Keep it very light – this is a good accessory exercise to counter all the internal rotation we typically do.
METCON:
5 RFT:
1 Backsquat (365/253)
2 Rope climbs
4 Strict Pull-Ups
8 Strict HSPU
This is a very Johnnie WOD type workout – heavy, low rep. Move deliberately.
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Post thoughts and results to beyond the whiteboard.
