Congrats to the “PVC Pros” on their win yesterday at SuperFit Lorton! They took home gold in the 4-person MMFF Novice Division. Awesome work!
STRENGTH
Push Press, 5-5-5-5-5, 70%+ 1RM, rest 90 seconds between sets
*Start around 70% and build as you’re able. Take barbell from the floor or rack
WOD
Level 1
15-12-9 Reps for Time of:
- Db Hang Squat Clean
- Push-up (hands on box)
Level 2
21-15-9 Reps for Time of:
- Squat Clean (135/95)
- Hand Release Push-up
Cash Out
3 sets of 30 Hollow Rocks
PP: 101#
WOD: 7:50 Rx
PP- 95#
WOD- 5:30 PC w/85#
PP: 170#
Wod: 6:35