CrossFit StKilda Workout Of The Day 13/07/2018
A. Push Press @ 21X3
last set of 8 should be heavier than your first set of 8.
This tempo is 3sec eccentric, 1sec pause on shoulder, X is the dynamic Push Press, 2sec hold overhead.
B. 3 sets of:
Wide Grip Strict Pull Up x 5 @ 21X2
This tempo is 2sec eccentric, 1sec pause at bottom, X is the pull up, 2sec hold chin over bar.
8 DB Renegade Rows 20/12.5kg (Left Row + Push Up + Right Row)
6 DB Clean & Jerk
4 DB Push Press