4-24-13

Warmup

3 rounds

10 step ups

10 kipping swings

10 shoulder press 45/15

 

Strength

"Death by Shoulder Press"

Every minute on the minute preform 3 shoulders press.

begin with 55% of 1 RM and add 5 lbs every minute until unable to complete reps in the given time. 

 

WOD

50 Double unders

then

3 rounds of 

10 pull-ups 

10 burpees

10 hang cleans

then

50 double unders

 

"Believe in a long term vision of yourself and know there will be a struggle to get there... but be stubborn." - Donny Shankle ,'On Weightlifting'

 

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