Friday, February 18

Strength A

Every 2 mins for 16 mins: Shoulder Press

2 Shoulder Press, pick load Every 2 mins for 16 mins.

Tempo @ 21X1

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.

WOD

2 RFT: Row Calories, Single Arm Dumbbell Push Press, Toes-to-bars, and Burpees

2 rounds for time of:

25 Row Calories

10 L/10 R Single Arm Dumbbell Push Press, 55/35 lbs

15 Toes-to-bars

10 Burpees

For the single arm dumbbell push press, hold two dumbbells in the front racked position, then perform 10 reps with one arm while holding the other dumbbell in the front racked position. You must perform 10 reps on one arm before switching to the next arm. Use kettlebells if needed.