101215 Wednesday WOD: “Strict Total”
You have exactly 21 minutes to record a 1 rep max in the Strict Shoulder Press AND Strict weighted Pullup.
All weighted pullups must start from a dead hang. If you don’t have a strict pullup perform 3-5 negatives after each shoulder press set. I suggest you work back and forth between the two movements to find your max. If you take an attempt every 1:30 you will get 7 sets of each in. If you take an attempt every 2:00 you will get 5 sets in. Record each number and add together for a total score.
“After Party” 3 rounds: 40 Double-under, 30 Situp (HTFU use GHD), 20 Pushup (HTFU use rings or elevate hands on blocks).