Fitness
Strength
Shoulder press-Every 2 minutes for 5 sets-3 reps, build to a heavy set of 3
WOD
"Cersei Lannister"
5 rounds
In 2 minutes
Row 20/15 calories
Then max front squats (95/65)
Rest 2 minutes
Performance
Strength
Shoulder press-Every 2 minutes for 5 sets-3 reps, build to a 3 rep max
WOD
"Cersei Lannister"
5 rounds
In 2 minutes
Row 20/15 calories
Then max front squats (115/75)
Rest 2 minutes
Competition
Strength
Shoulder press-Every 2 minutes for 5 sets-3 reps, build to a 3 rep max
WOD
"Cersei Lannister"
5 rounds
In 2 minutes
Row 20/15 calories
Then max front squats (135/95)
Rest 2 minutes