Workout 08/13/21


8×3 speed banded push press

@50% 1RM 

30” rest between sets

Red + 150 org -150


20’ emom

3 chest to bar pull ups

6 push ups

9 toes to bar 


3×12 banded wide grip bench

3×12 db Cuban press

5×12 ring dips

4×15 feet elevated ring push ups5x45” ghd static hollow side crunches

Power Hour:

35’ EMOM“Holleyman +1 EMOM”

6 Wall Balls 20/144


2 Power Cleans (185/135lbs.)

Complete 1 Round Every Miniute Until You FAIL…*Once you fail, rest 1 min and then continue as an AMRAP until the 35 min markHere’s how you stack up:Level 1 (10 Rounds): “You’re better than that”Level 2 (20 Rounds): “You’re pretty fit.”Level 3 (30 Rounds): “You are a bad mother fu%^er.”Level 4 (35 Rounds): “Ok, we get it, you’re really fit… You can stop now.”ADV option: Strict HSPU’s and 30/20lb. Wall Ball for as long as possible. Once you fail, you can start kipping and use a lighter ball to finish to the 35min. mark if you like.*courtesy CrossFit PB

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