Group: 3 in 3
Strength: 12’ to find 3RM Strict Press (anything over 90% of the 1RM = Ring the Bell!)
MOB: Hip Openers (Coach’s discretion)
WoD:“Bring Sally Up”
Squat Down when the song says to. Stand up when the song says to.
Bar weight: 115/80 a) 105/75 b) 95/65 c)
5 minute break
Push-ups a/b) From knees or wormy
Note: the bottom position for the push-up is not chest on the ground, but just above keeping tension in the chest and arms
Score = Completed reps (stood up / pushed up) in time with the song. Once you miss and up or down, stop counting, but keep the bar on your back, if you’d like to continue!
MOB: 2′ each side Screaming Pigeons / Lax to chest/shoulder insert