MED STRENGTH: Strict shoulder press
7 min to find 2RM max shoulder press
1 min max reps @ 50%– 1 min rest —
1 min max reps @ 40%– 1 min rest —
1 min max reps @ 30%
Record 2RM weight and total reps
WOD: Rounds + Chipper
10 Deadlift (60/40)
8 Reverse Front Rack Lunge
6 Shoulder to Overhead
3 Rounds for time (5 min timecap)
Rest 3 min then
30 Deadlift
24 Reverse Front Rack Lunge
18 Shoulder to Overhead
For Time (5 min timecap)
FRIDAY WE WILL KNOW WHAT 19.1 IS………BUT HERE’S YOUR FIRST CHANCE TO EARN POINTS FOR YOUR TEAM.
Choose 3 movements (OHS, row, burpees) and a time domain (10 min AMRAP) and write it on a piece of paper with your name put it in the bucket at the box. When they release 19.1 you will get 1 point for your team, for each part you get right. ONE ENTRY PER PERSON