"I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself." --D. H. Lawrence

WEDNESDAY, 24JANUARY2018 - Work For Today
Wave 1/Week 4/Day 3

CONDITIONING - 3 Rounds
100 Foot Bear Crawl
1 Suicide Sprint  
100 Foot Gator Walk
1 Suicide Sprint  
100 Foot Crab Walk
1 Suicide Sprint  
100 Foot Burpee Broad Jump
1 Suicide Sprint 

STRENGTH - You Have 30 Minutes to Work up to a 3RM Push-Press
Between Rounds Complete:
3 Weighted pull-Ups (Ramping up to a Top Set)
8 Barbell Overhead Side Bends (Each Side)
:30 Seconds Battle Ropes

VOLUME
Set 1: As many Push-Presses as Possible @ 80% of your 3RM
3 Weighted pull-Ups (Ramping up to a Top Set)
8 Barbell Overhead Side Bends (Each Side)
:30 Seconds Battle Ropes

Set 2: 8 Push-Presses @ 80% of your 3RM
3 Weighted pull-Ups (Ramping up to a Top Set)
8 Barbell Overhead Side Bends (Each Side)
:30 Seconds battle Ropes

Set 3: 8 Push-Presses @ 80% of your 3RM
3 Weighted pull-Ups (Ramping up to a Top Set)
8 Barbell Overhead Side Bends (Each Side)
:30 Seconds Battle Ropes

ASSISTANCE - With a Partner
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of Kneeling Dumbbell Strict Presses
You rest while your partner works, they rest when you work. But the Dumbbells Must be moving the entire time. 

OPTIONAL SPEED WORK: At the Top of Every Minute for 10 Minutes:
3 Banded Bench Presses @ 65% of your 1RM
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