Tuesday - May 9

Strength/Accessory work (choose one or the other)

General Fitness

3 Rounds

*Strict shoulder press x 8 reps

*rest 60 seconds

*Strict supinated grip pull-ups x 8 reps

*rest 60 seconds

*Prone plank hold x 60 seconds ("hold" means no wiggling! Hold still!)

*rest 60 seconds

Performance

EMOM for 8 min

*Strict Shoulder Press x 1 rep

Loads per set (%): 55, 65, 70, 75, 80, 85, 90, 95

*Rest two minutes, then

3x1 with 60sec. rest between reps

build to today’s Shoulder Press max

WOD

AMRAP in 4 minutes:

*10 push press

*10 sit-ups

*rest 2 minutes, then

AMRAP in 4 minutes:

*10 dips

*10 burpees

Group Cool-down

3 shoulder stretches (use mobilitywod posters for reference)

Socialize