Wednesday, 11/9/2016

Mobility:
Shoulders (OH position)

Strength:
Shoulder Press: 7×1

WOD:
AMRAP in 12 minute:
8 Shoulder-to-Overhead
12 Burpee Box Jumps

Core/Accessory:
4×25 Russian Twists

100 Band Pull Downs

Post your results to the comment section.

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  One thought on “Wednesday, 11/9/2016

  1. November 10, 2016 at 7:02 am

    106: 5+6 – 65# SOHs, 24″ box.
    Shoulder press: 75/95/95/95/95/95/95
    Did core: red band, blue KB.

    Like

  2. Pete
    November 10, 2016 at 10:56 am

    Strength: shoulders – strict press. 7 x 1: 65#, 75#, 95#, 115# (fail), 105#, 105#, 110#.
    WOD: 4+8
    -8 shoulders to overhead @ 65#
    -12 burpee box jumps with 16″ box

    Russian twists with 10# with sets of 10 or 15 reps to get to 100 reps.
    100 band pull downs with red band

    Like

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