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July 20th WOD Happy Birthday Coach Robeta!


HAPPY BIRTHDAY ROBERTA!!!!

Strength: Push Press

3 Warm up sets

5x5 working sets

Conditioning:

12 Single Arm Push Press + Overhead Squat Right 12 Single Arm Push Press + Overhead Squat Left 12 V-Ups 11 Single Arm Push Press + Overhead Squat Right 11 Single Arm Push Press + Overhead Squat Left 11 V - Ups 10 Single Arm Push Press + Overhead Squat Right 10 Single Arm Push Press + Overhead Squat Left 10 V Ups .... Keep going down by one each round until... 1 Single Arm Push Press + Overhead Squat Right 1 Single Arm Push Press + Overhead Squat Left 1 V-Up RX Men: 35-45# DB or 55# KB RX Women: 15-25# DB or 35# KB

The weight will start at your shoulder. You will push press it up to lock out. Then you will perform an overhead squat. That is 1 rep.

At the end of that rep, you will lower the weight back down to the shoulder and perform another push press to start rep #2.


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