WOD: 5-16-12

WOD:  For time:

400M Run
21 Front Squat (95/65)
Strict Press (95/65)
400M Run
15 Front Squat (95/65)
15 Strict Press (95/65)
400M Run
9 Front Squat (95/65)
9 Strict Press (95/65)


When pressing overhead the go-to moves are either the Push Press or the Push Jerk based on load.  These movements can be done quickly and are a good test of form.  The Strict Press is a whole different animal.  Not being able to use the hips will test the muscular endurance in your shoulders in a way that the other two moves cannot do so.  Once the shoulders are exhausted, recovery will take more time than you would like to spend on it.  That sentence should also read “do not max out on the Strict Press”…it also reads “Front Squats should all be done unbroken”.  There is no other skill or strength with today’s workout, so this should be a sprint all the way through.  As soon as the set of 15’s is over, hit the turbo button and spend what you have left.

You are not going to want that rest later,



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