WOD for Friday, Jul 03, 2020

Strength 03-07-2020

Shoulder Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%)
– Option: 5 x 5, adding weight if form permits

Jones Bones

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
200 Meter Run / Row 250m

Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

Extra Credit 03-07-2020

KB Curls: 4 x 10. Rest 60s

Open Gym

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