Strength – 14 minutes
Work up to a heavy strict shoulder press for the day using this progression. Rest as needed between sets. You will be scored on your 3 rep and 1 rep weight.
7 – 5 – 4 – 3 – 2 – 1 – 1
Conditioning WOD – 16 minutes
*Coaches – to accommodate the rowers, start 3 different groups of athletes at the 3 different stations, all resting on the same minute. Also have official stations such as a place for DB snatch, a place to row, and make sure athletes share wall balls as needed, when rotating if the 20/14 weight is highly desired
4 Rounds, as many reps/cals as possible in 1 minute at each station:
Wall balls 20/14
Alt. Dumbbell Snatch 50/35 R/L=2
Rest 1:00 between rounds
*DB must touch ground each rep at the bottom
*Rotate off the rowers quickly as the next group will be eager to get on and start their minute
Post TOTAL reps/cals achieved throughout the WOD!