10 OCT 2013 - The Press!

Strength - 15 minutes to find your 1 rep max Shoulder (strict) Press
- Using a rack and partnering up with someone warmup to your 1 rep max of the shoulder press.  Log results.  This is the more important of the two WODs! Focus on technique, breathing, and range of motion!  Get that new PR!!!!

rest 5 - 10 minutes

12 Minute AMRAP

10 Shoulder to Overhead (115/85) (95/65) (65/30)
10 Pull-ups

http://www.youtube.com/watch?v=euPkEWCO87s


Warm-up
400 m Run / 500 m row
10 Pass Throughs
10 Around the worlds
10 Strict Press with PVC
10 Pullups (strict or with band)
Select two stretches from mobility poster