WOD for Wednesday, Oct 18, 2017

Shoulder press

Find your 1RM of the day

  • Shoulder press

8-10 sets. Rest 2min between sets.

1-Arm KB Row

3 x 15/side

Rest 60s between sets

Wallball + KBS AMRAP

As many reps/rounds as possible in 12 min

  • 10 KBS (American) 24kg/16kg
  • Wallball 9kg/6kg

Extra credit

  • 100 Banded Pushdowns with heavy band
  • Lax ball in pec x 60s each.

Open Gym

Make a note of your achievements in 'Open Gym'