Make plans to join us for our next FREE WOD day on Friday, 22 October!
Strength:
Shoulder Press
Every 90 seconds, perform the following sets:
9@25% of your 1-rm shoulder press
8@35%
7@45%
6@55%
5@65%
3@75%
Max reps @80%
For max reps and quality
Conditioning:
As many rounds and reps as possible in 15:00 of the following:
12/10 Calories rowed
9 Wall ball shots (20/14)@(10/9′)
1 Barbell complex* (155/103)
For score
*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead. Entire complex is worth 6 points for scoring purposes. Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC.
Post results and experience to comments
Speak Your Mind
You must be logged in to post a comment.