Today's Lift:

Shoulder Press
55% x7 reps
65% x7 reps
75% x7x2 sets
If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

Today's WOD:

5 Strict Pull-ups
10 Clapping Push-ups
15 Front Squats w/bar
  
20 Minute AMRAP

Warm-up:

  1. Burpee x10
  2. Shoulder Swing x10
  3. Push-up x10
  4. Front Squat x10 w/bar

MOD:

  • Shoulder Press
  • Strict Pull-up
  • Clapping Push-up
  • Front Squat

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results:

 

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