WOD 130626
Chest/Shoulder Concentration
Chest/Shoulder Concentration
Bench Press 5-5-5-5-5
**work past 85% 1RM**
5 Barbell Complex between sets
Strength
Dumbbell Decline Bench 4x8-10
Incline Dumbbell Flys 4x8-10
Powerlift Skill
Strict Shoulder Press 3x5
then
3 Rounds of
AMAP Shoulder Press to
AMAP Push Press
Met-Con
7 Rounds of
7 Thrusters
7 Pull Ups
**Increasing weight of thruster every round**
Cashout
3 Rounds of
12 Deltoid Fly
10 Alternating Side Raises
then
3 Rounds of
25 Shoulder Shrug
**Increasing weight after each round**
