Rest to sprint
It’s a spicy flip today, starting with a WOD with rest. Both movements are all hips, so stay explosive and save your rest for the end of each round.
After chasing a bit of that “Fran burn”, we’ll go for some shoulder burnout with big sets of strict press. Be ready – 10 is a lot.
WOD:
9 rounds
12 kettlebell swings (53/35)
12 box jump overs (24/20)
Rest :30
STR:
Strict Press x10
WOD: 12:14 @ 44, 2 rounds were box step overs
STR: 80#
WOD: 12:15 @ 44lb (1.25pd)
STR: 80#. Last 3 reps were pretty ugly.
WOD: 14:04 @ 44# (1.25pd)
STR: 50#