Friday – December 21, 2018

Strength/Technique: 6 min EMOM of 3 Push Press

9-15-21
Pull-ups
Push Press 115/75

6 min Timecap

Extra Work
Not for time: 50 PERFECT push-ups

WOD Guidance: This flips the classic 21-15-9 rep scheme on its head. This may seem easy at first but the set of 21’s will be challenging. Choose a pull-up version and weight for push press that you can maintain intensity. This WOD is meant to be a sprint. Think “Fran” as far as intensity. Intensity = results.