8/13 WOD

Push Press + Conditioning Intervals.

👟 Warm-Up (10 min)

3 Rounds:

10 Jumping Jacks

8 DB Strict Press light-weight

8 Air Squats

5 Push-ups

10 Arm Circles (F/B)

💪 Strength: Push Press (15 min)

5 sets of 6 reps

Accessory movement immediately after: 16 shoulder taps from plank touches

Rest 90 sec between sets

Focus: Dip-drive timing, no press out, Focused OH stability

🏃‍♀️ Workout – 3 Rounds for Time (Cap 12 min)

10 DB Push Press 45/35

8 Box Step-ups (w/ DBs)

6 Burpees wiht a jump

100m Run with med ball

💡 Threshold: Smooth, fast transitions, aim for consistent round times.

🧘 Cool Down (8 min)

Shoulder/pec doorway stretch

Wrist rolls

Rig Hang 30 seconds