Tuesday, 6/4/2013

Warm up:  Dynamic

Strength:  Bench 3 sets 20 reps

WOD:  3 Rounds Shoulder Complex
              -Strict Press
              -Push Press
              -Push Jerk
              Do as many reps as possible press, then without putting the bar down do as many push press as possible, then as many push jerks as possible.
              When bar is dropped after push jerks
               -Run 400m
              Rest 5 minutes between rounds.
Good weights for this will be around 115# to 135# for guys and 65#-95# for girls.
Focus on form!
LOCK OUT THE REPS!

Post bench weight, weight for shoulder complex and # of reps for each round.