Friday, 11/7
November 6, 2014
Sunday, 11/9
November 8, 2014


3 Rounds of
2 Wall Walkers
4 Spider Lunge w/ reach up on both sides
8 Dead Bugs (4 per side)


1 Minute each partner Assisted Bully Stretch

Strength – Strict Press (30 min cap)
(10-5-5) 5-5-3-3-2-2

AMRAP in 10 Minutes
5 Single Arm DB Push Press (left arm)
10 DB Russian Twist (5 per side)
5 Single Arm DB Push Press (left arm)
10 V Ups


  1. Dray says:

    Thought I was definitely going to miss Sunday so despite being really sore I made it in this morning and the strict press went surprisingly well. Worked up to 105# which isn’t a 2 rep max (115#) but was heavier than I expected to hit and felt good. Went really light on the metcon so I had a rare case where push press wasn’t the piece that fell apart on me – those v-ups (I can’t really call what I was doing v-ups, actually) got rough trying to keep in a hollow between reps and slowed down drastically after a few rounds.