WOD-3.13.20

warm upStrengthMetConWarm UpAdd New Workout Section Name

WARM UP

3 Sets - For Quality

200m Run

10 Push-Ups

10 Behind the neck barbell Strict Press

then 3 x 30 second barbell overhead holds with slightly increasing weight

STRENGTH

Shoulder Press for load:

10 minutes to find: 5 rep max Strict Press

For Time 200m Run/21 Cal Bike

21 Shoulder To Overhead @115/75lb

400m Run/ 24 Cal Bike

18 Shoulder To Overhead

600m Run/ 27 Cal Bike

15 Shoulder To Overhead

800m Run/30 Cal Bike

12 Shoulder To Overheard

Time Cap = 18 minutes

Athletes Notes Scaling:

Run: 100,200,400,600m's

Shoulder to overhead: Weight 15-12-9-6 reps - if you wish to go heavier