Strength

Push Press 8-5-5-3-3-3-3

Work up to a strong effort 3 rep push press increasing with each set.   With this rep scheme you should start very light and make small increases.  Be sure to press the bar overhead and not catch it with bent knees.  When the weight gets heavier pay special attention to catching the bar with “soft” knees and even practice rebounding into your next rep.

WOD

42  Sit-ups
21 Double Dumbbell Box Step Overs 45/30lbs 24/20″
400M Run
30 Sit-ups
15 Double Dumbbell Box Step Overs 45/30lbs 24/20″
400M Run
18 Sit-ups
9 Double Dumbbell Box Step Overs 45/30lbs 24/20″

Workout notes: Hold the dumbbells suitcase style during the step overs.  You can definetly throw your arms to start the sit-up but remember to keep your feet on the ground during and try not to just rock back and forth.