200317

Skill

Overhead Presses/Midline Stability/Lock Out

Strength

Shoulder Press (Strict Press)

Warm-up Set/5 @ 40% 1RM/5 @ 50%/5 @ 60%/5 @ 70%/AMRAP @ 80%

If you do not know your 1RM, we will make a safe determination

WOD

Every 3:00 x 5

COMPETITION

16 Kettlebell Single Arm Presses (8 each Arm) @ 55/45 • 10 Pull-Ups • 8 Burpees

PERFORMANCE

16 Kettlebell Single Arm Presses (8 each Arm) @ 45/35 • 12 Jumping Pull-Ups • 8 Burpees

FITNESS

12 Kettlebell Single Arm Presses (6 each Arm) @ 35/25 • 10 Ring Rows • 10 Assisted Burpees

SCORE WILL BE WEIGHTS AND LEVEL OF PERFORMANCE - WOD BECOMES AMRAP IF TIME CAP NOT MET

Mobility

LX BALL SHOULDER SMASH

POST SCORES IN COMMENTS