Todays WOD includes 2 strength pieces both overhead pushing and pulling. The metcon is a short metcon to be completed in less than 8 min
Strength
Strict Press
7-7-7-7-7
WILF: weight in your heels, squeeze your quads, glutes, core, pull your chin back and press.
Strict pull up
7-7-7-7-7
WILF: mid-line/core set tight and activated through the whole rep range.
Metcon
FT 5 Rounds
30 Double under
15 KB swings32/24
WILF: no rest, keep moving and finish with intensity. Depending on your DU efficiency you should be aiming to complete this WOD unbroken
Olympic Lifting
Deadlift+clean pull+clean high pull+clean
1-1-1-1-1
