June 13, 2012



Strength: Shoulder Press (5-5-3-5-5-5+) at (40%-50%-60%-65%-75%-85%). Last set should be max effort, as many as you can do. After each set immediately perform 5 to 7 Strict Pull Ups. Bands are acceptable if you need them but do not kip.

WOD: 4 Rounds
1 Minute, max Sit Ups
1 Minute, max Double Unders
1 Minute, max Ring Dips
Rest 1 Minute

Group Times: 6,7,8,9 AM and 4,5,6 PM

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