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Monday August 12th WOD


Strength: Shoulder Press (take 90% of 1 RM)

1x8 @ 65 %

1x6 @ 75 %

1x4 @ 85 %

1x4 @ 90 %

2. DB Rear Delt Row or T-Bar Row 3x10

Conditioning: "The Chief"

  • Five 3-minute AMRAP (19 min Total Time)

  • 3 Min Amrap

  • 3 Power Cleans (135/95 lbs)

  • 6 Push-Ups

  • 9 Air Squats

  • 1 minute Rest

  • Repeat for a total of 5 times


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