Thursday 1/11/18 - Shoulder Pump


MAIN WOD

M-1: Front Squat

5 Working Sets of 6

Notes: Build to a Heavy Set of 6. Not a 6 Rep Max.

M-2: 3 Rounds for Time:

80’ Single Arm Overhead Walking Lunge, Switch arms at 40’

4/3 Rope Climbs, 15’ Ascent

L2: 12’ or Mod Rope Climb

L1: 4 Walk ups

Extra Credit:

Deadlift

4x8, use 90-95% of last week’s heaviest set

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