Strength/Skill Development
A1. Shoulder press: 5, 5, 5, 3, 3, 3, 1
A2. DB row @ 20×1; 6-8 reps x 4 sets (following the first and second sets of 5s & 3s in the press.)
Rest 2 minutes (3 minutes for sets that do not include the DB row)
WOD
On a continuously running clock complete 3 rounds of:
60s row (cals)
60s box jump (NTE 24/20″)
60s slammer
60s toes to bar
60s rest
Post best press x 5/3/1 & total score for all three rounds.
Name Press5/3/1 TotalScore
Diane 58 63 63 199
Allan 85 90 100 160
Bryan 95 115 135 196
MCK 57 162
RWK 115 135 145 207
KK 85 110 125 261
Kelly 52 168
Tina 60 75 80 169
Joel 115 125 135 228
SS 65 75 80 217
Shannon 55 85 115(PR) 205
Brookie 70 75 80×2 187
Laura 32 42 47 136
Brian T 85 100 105 154