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A: Strict Press 6, 4, 2, 6, 4, 2 Wave Load; rest 2 minutes b/t sets.
4 Rounds for time:
21 Wall Balls
15 HR Push Ups
9 Toe To Bar or Knee To Elbow

Strict Press Wave Load-use the first 3 sets to establish were you will go for the last three sets. The first 6, 4, 2 should be slightly challenging but doable with no fails. The second 6, 4, 2 should be heavier and very challenging.


On the 4 rounder leg drive and saving your arms is the key. We have practiced bringing the arms down for a split second after releasing the ball and here is good time for it. Save the arms and shoulders for the HR push Ups. Keep body tight and work on a one piece take away from the floor. Small sets right away of 5+4 or 3+3+3 will pay off and preserve energy to push through the 4th round.

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