Warm up: 400 m row or 200 ft climb,
3 rds of 5 hspu, 5 ring rows, 10 squats
Skill/focus: Shoulder Press
2 sets to build load
Workout: Shoulder press 5/60%, 5/70%, 5/80%
and then. . .
AMRAP in 15 mins
1 rope ascent, seated*
10 ring dips
20 wall balls
*substitute 10 renegade rows if you can't climb rope
Post 5@ 80% weight/rds for score
Shout Outs: Congratulations Victor on your first muscle up yesterday!! We are getting more and more of these. The race for the first Beast to complete King Kong continues. And to Christy for PRing on her deadlift.
Stuff: clothes swap, we'll swap again this Saturday for those of you that did not bring your stuff last Saturday. A few people are still interested--immediately following the 8:30 am wod
