Nice and busy Friday and we had plenty of stuff to get through.
Drills with PVC for strict press. Importance of staying tight throughout the movement was reminded to guys at every occasion. Then we did 3-3-3-3-3-3-3+ set of strict press with 75% of the working 1RM (90% of your recent 1RM).
Then we threw in 2-2-2-2-2 sets of weighted pull ups or negatives for those who had to work on their pull ups. Some impressive weights from both classes so well done Everybody was asking why weighted pull ups if we had pull up in the WOD? My theory however was that once you complete your heavy pull ups it should be very easy to complete the sets of 5s.
WOD: 15min AMRAPof
5 strict pull ups
twist: star run at the beginning, minute 5 and minute 10.
Well done all and see you next week!