Skill/Strength: Push Press

3 warm ups sets of 5 reps each, then:

60% x 5

70% x 5

80% x 5



WOD: “Waimea Canyon”

For Time: 18 min cap

30 TTBs

30 Wall Balls 20/14

30 Clean and Jerks 95/65

20 TTBs

20 Wall Balls 20/14

20 Clean and Jerks 125/85

10 TTBs

10 Wall Balls 20/14

10 Clean and Jerks 155/105


rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

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