Lisa
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pic: Angela Clancy

WoD: "Pressed"

[A]: Strength:

Tempo Strict Shoulder Press

5 - 5 - 5 - 5 (@30X0)

[B]: WoD

As Many REPs in 6 Minutes:

1 Dumbbell Strict Press

1 Dumbbell Front Squat

2 Dumbbell Strict Press

2 Dumbbell Front Squats

3 Dumbbell Strict Press

3 Dumbbell Front Squats

4 Dumbbell Strict Press

4 Dumbbell Front Squat

5, 5, 6, 6, ...... etc

("RX = 15's / 10's)

Kicking your week off with some good ole pressing action. The Strict Press is to a strict (no pun intended) tempo of a 3 second lowering action. The bar is also taken from the floor so make it a slick power clean too!
REST 3 minutes between each set.
The WoD is a spicy little number! Get as far up the ladder as you can in the 6 minutes. Keep those legs rock solid straight on the pressing & absolutely NO thrusters at the end of your squat set going into your next pressing set.
Hold the standards. Form is priority as always.
Scale as needed.

Post LOAD/s used on the barbell & then how many REPS from the WoD to your Beyond The Whiteboard account.