Pre-WOD Strength:
Alt. EMOM X 12
10 Strict Press, for speed at 50% 3RM
3 Strict Press @ 75% of 3RM
*Sub Push Press ONLY if you fail Stirct Press
LF: Sub 100m Run for 3 Rep Strict Press
WOD: “Spider’s Web”
4 RFT:
24 Abmat Sit-ups
15 Chest To Bar Pull-ups
9 Single Arm Devil’s Press (50/35)
-15 min cap-
FW: Sub Pull-ups or Ring Rows
