[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]STRENGTH:
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest two minutes before starting…
Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
WOD:
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 8:00…
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees[/fusion_text][/fullwidth]
