S/S/S:

Strict Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.  Our pressing motion this cycle will be a classic Strict Overhead Press.  Things to remember, Hip-width stance, hands outside of shoulders, elbows slightly in front of bar, full grip on bar, bar moves over the middle of the foot, torso and legs static, heels down, shoulders push up into the bar, complete at full arm extension.

WOD:

4 Rounds:

.8 Mile Assault Bike

50 Double Unders

Be ready for jelly legs coming off the assault bike.  Suggest couple small hops before jumping into the DUs

Scaling Options:

DUs -> attempts through 75 rope contacts -> 50 penguin hops

Cool Down:

Couch Stretch – 2 min per leg

Calf Stretch on rig – 2 min per