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Strict Shoulder Press - Use One Rep “Working” Maximal Weight
GET YOUR NUMBERS DONE BEFORE YOU COME IN. 90% OF YOUR 1 REP MAX IS YOUR WORKING WEIGHT. CALCULATE USING THE PERCENTAGES BELOW WITH YOUR WORKING WEIGHT.
Warmup lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps or MORE @ 85%
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WOD: 12 Minute AMRAP
5 Strict Pull Up
10 Push Ups - Hand Release on bottom - Lock out elbow on top
100 Meter Sprint (50 Meters out and 50 meters back)