9/21/2017

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