WOD NOTES
This will be a good test of your overhead pushing endurance.
Be smart with your sets and keep the rest brief.
Remember to breathe, this one is going to be a lung burn.
Fitness and Performance
Dynamic prep
Indian club circles x 12
Band pec release x 30 sec
Band row + external rotation x 6
15 minutes
Build up to heavy Push press
Then use % for the intervals
For times
500 m row + 10 STOH @65%
Rest 3 minutes
500 m row + 15 STOH @55%
Rest 3 minutes
500 m row + 20 STOH @50%
