“You can’t test courage cautiously.” — Annie Dillard
GROUP PREP:
10 Kettlebell Single Arm Rows (5 Each Side)
10 Alternating Box Step-ups
10 Kettlebell Single Arm Strict Press (5 Each Side)
10 Lateral Box Step-ups (5 Each Side)
10 Kettlebell Goblet Squats
10 Box Jumps (Step Down)
Barbell Warmup + 5 Push Press + 5 Thrusters
STRENGTH:
PUSH PRESS
10 Rep Max
STIMULUS
• Take the bar out of the rack for these reps
• It may be helpful to follow the following sets when building:
* 4-6 Sets: 5-6 Reps
* 2-3 Attempts: 10RM
• Completing several sets of 4-6 reps allows you to gradually build in weight without burning out for your 10RM attempts
• We can aim for 2-3 attempts as 10 reps as the weight starts to get heavier
• Rest as needed between sets to maintain quality
WOD:
21-15-9:
Wallballs (20/14)
Pull-Ups (Rx+ Chest to Bar) (Scaled to Inverted Rowe)
Thrusters (95/65) (Rx+ 115/75) (Scaled 65/45)
Box Jumps (24/20) (Rx+ 30/24) (Scaled – jump on stacked plates)
Russian Kettlebell Swings (53/35)
STIMULUS
• Choose weights for the kettlebell swings and thrusters that you could complete at least 25+ reps unbroken when fresh
• Choose a pull-up variation that you could complete 21+ reps unbroken when fresh
MOBILITY:
Child’s Pose on Box: 1 Minute
Pigeon Pose on Box: 1 Minute Each Side
CrossFit Reserve 