Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (2 x 2 x 2 x 2 x 2 x 2 x 2 x 2)
Start at 50% of your 1 RM. Males add 10# each round. Females add 5# each round. If you cannot add any more weight, maintain the weight you can for the rest of the round. Score is your heaviest double.
WOD: For Time (15 Minute Cap)
12-9-6-9-12
Shoulder Press (75/55)(55/35)
Chest to Bar
Stimulus/Focus: This is a classic push pull CrossFit WOD. Aim to do all shoulder press unbroken. Maintaining what you can on the chest to bar pull ups.
Cool Down: Tabata Handstand Holds