121013

Warm up:                  

10 PVC pipe rotations
Banded stretch

SWOD:
Find Shoulder Press 1 rep max (10 min)
(strict press)
2-2-2-2-2
Strict Press @ 75% 1RM
*rest 90 sec between each set

WOD:
6 min AMRAP
6-SDHP w/KB 55/35
8-WB  20/16
10-KBS   55/35

"Due to the increasing class sizes, the WOD may change slightly from what's posted.  Also, WODs may be run in heats to safely and efficiently accommodate everyone.  The heats will be based on the order in which you sign in so if you want to go first, get there early and sign in.  Thank you for bearing with us as we do our best to provide you the best program possible with limited space and equipment."

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