Strength
Shoulder Press 4 x 3* (80 % 1RM )
Weighted Pull Up 5 x 3* reps
*build to a heavy triple
WOD
” Mainsite 160705 ”
AMRAP 7
25 Double Under
5 Burpee Bar Muscle Up
*scale to 5 Pull Up/ 5 H/R Push Up
Strength
Shoulder Press 4 x 3* (80 % 1RM )
Weighted Pull Up 5 x 3* reps
*build to a heavy triple
WOD
” Mainsite 160705 ”
AMRAP 7
25 Double Under
5 Burpee Bar Muscle Up
*scale to 5 Pull Up/ 5 H/R Push Up