Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time (16 Minute Cap)
-21-15-9-
Dumbbell Shoulder Press (50/35)(35/20)
Pull Ups
*Run 400 Meters at Each Dash*
Stimulus/Focus: This should be a heavy WOD. Try to break each round of work into no more than 3 sets if possible.
Cool Down: 3 Rounds
100 Meters Farmers Carry (Both DBs from WOD)
5 DB Squats (Both DBs from WOD)