Strength WOD:

Shoulder Press (20 minute cap)

Warm-up 8, 6, 4, 2 gradually increasing weight, then

1 reps @ 70% 1RM

1 reps @ 80% 1RM

1 reps @ 90% 1RM

 

 

Conditioning WOD:

“Yes”

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Pull-ups

Overhead Squats (95/65)

 

For Time

 

 

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