Dynamic Effort Upper
Strength
Shoulder Press (6×3 @ 70% 1RM, wide grip)
WOD
Happy 28th Birthday Andrew Schmelzlen
6 Unbroken Rounds of 28 reps:
12 Deadlifts
8 Hang Power Cleans
8 STOH
**Score weight used
**20min time cap
6 Unbroken Rounds of 28 reps:
12 Deadlifts
8 Hang Power Cleans
8 STOH
**Score weight used
**20min time cap
Special Strength
Special Strength
3×6 Single Arm Seated DB Press, each arm
**Heavy
**Heavy
Midline
3×12 Hanging Knee Raises with DB between feet
Finisher/Recovery
Ski Erg:
5 Rounds:
100 Meters Low Rear Delt Pulls
100 Meters High Rear Delt Pulls
1 Minute Rest
https://instagram.com/p/4DIf0kIoS9/?taken-by=sweattshopcincinnati
5 Rounds:
100 Meters Low Rear Delt Pulls
100 Meters High Rear Delt Pulls
1 Minute Rest
https://instagram.com/p/4DIf0kIoS9/?taken-by=sweattshopcincinnati
https://instagram.com/p/vRR18gIoQO/?taken-by=sweattshopcincinnati