OverHead Press : Wendler
WOD:
“Pick Your Poison”
This workout is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; each member must complete the assigned number of reps.
Choice # 1 – Run or Row? — 1600 m relay run (400 m each teammate) OR 2000 m relay row (500 m each teammate)
Station = 15 KB Swings (53/35) + 15 Slam balls (20/10) + 15 Sit-Ups + 15 Box Jumps (24/20)
Choice # 2 – Top or Bottom? — 10 HSPU or 50 Squats
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps
Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps
Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees
Station = 15 KB/DB Swings + 15 Slam balls + 15 Sit-Ups + 15 Box Jumps
Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows
