Level 1
Strength
1) Shoulder Press – 5 x 5
2) 1-Arm KB/DB Rows: 3 x 15 ea. Rest 60s.
WOD
AMRAP 12min:
10 KBS (24kg,/16kg)
10 Wallballs (20’/14’)
Level 2
Strength
1) Shoulder Press – 1RM
2) 1-Arm KB/DB Rows: 3 x 15 ea. Rest 60s.
WOD
AMRAP 12min:
10 KBS (24kg,/16kg)
10 Wallballs (20’/14’)
Finisher
Accumulate 100 Single Arm Banded Pushdowns with a light band (50 each side).