Strength: 

• 10 min to find(and remember) your max on Push Press 

WOD:  (Main site WOD for a change)

3 Rounds for Time:

• 30 KB Swings 55#/35#
• 25 Wall Ball Shots 20#/14#
• 20  Pull ups

Coaches Thoughts: Today we had a nice test of strength in the beginning followed by a very shoulder intensive WOD.  The 10 minutes to find your 1 RM is definitely a skill if some of you haven’t noticed.  The reason for capping the strength portions is to get you guys used to the aspect of how your body responds to loads in a short amount of time, in addition it should be helping some of you from doing a considerable amount of repetitions before you actually begin to break a sweat.  This morning we had a much larger group than normal, it was nice seeing everyone’s smiling faces despite day light savings  time.  Our athlete of the day has to go to Josh who just last week completed is first WOD with Rxd pull ups, and today rocked every single pull up Rxd.  For those of you who haven’t done the math there were 60 pull ups.  In addition he left his make on the bar with a nice hand tear with he pushed through like a champ.  Great Job today.