January 20, 2014

By January 19, 2014 wod

Workout of the Day
Shoulder Press
Find your 1 rep max.
10 min to workup to 1RM
(compare to Nov 15)
then
For Time
30-20-10
Burpees over the bar
Power Snatch 115/75#

Strength
Strict Press
6×3 w/ heavy weight
(reset bar just below chin, do not go all the way down to chest)
then
Behind the neck push press
4×8 w/ moderate weight
then
Dumbbell chest flyes
4×15 w/ moderate weight
then
75 Pushups

Post your scores to the Whiteboard.

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