Strength:
Shoulder Press
5-5-5-5-5(plus 3 warm up sets of 5 reps)
WOD:
10 Rounds*
3 Front squats (95/65)
6 Lunges w/ bar in front rack
*4 burpees every time the bar touches the ground
Today we are are going to work on that overhead pressing strength. Make sure your face moves out of the way of the bar, not the other way around! Keep you core engaged and your but squeezed tight through the whole movement and finish with a nice clean lockout over head(not in front of your head).
We are going a little bit longer with the rounds today (10 of them suckers!) but the rounds should be shorter. Oh and you will have to do 4 burpees every minute on the minute, including that first one. THis will insure that your heart rate starts high and stays there. Keep your transition time to the absolute minimum, otherwise those burpees will start to stack up. Try to move directly from that last front squat into a lunge.