W.U.  ROM W.O.D 15 Mins (T-spine/Shoulders emphasis)

Strength:  Strict Press

Wk 3:

  • 10 @70%
  • 8 @ 75%
  • 6 @ 80%
  • 5 @ 85%

or Wk 2 if you missed

  • 10 @ 65%
  • 10 @ 70%
  • 8 @ 75%
  • 6 @ 80%

W.O.D  5 RFT of

  • 10 x DB Snatches (5L/5R) M:50/W:35
  • 10 x DB OH Squats (5L/5R)
  • 50Ft Walking DB OH Lunge

Scale DB based on OH Squat Position, 1 DB needed only

 

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