Warmup: ROM drills, max strict pull-ups or 25 ring rows (reduce your angle from last week), 25 Hand release pushups, 25 situps
15 Push Press with PVC
Strength: Strict Press
Warmup 5/5/3 at 40/50/60% 1RM
Work: 5/3/1+ at 75/85/95%
WOD: 20 min AMRAP
15 Burpee Box Jumps (24/20#)
15 Wtd Lunges, each leg (35/25# plate held overhead)
Cooldown: mobilize shoulder with banded stretches and lacrosse ball.
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