Register HERE if you plan to attend our WOD to WIN benefit on Sept. 24! 100% of registration fees go to Stand Up 2 Cancer. Fully scalable WOD for all levels and we also have some amazing donations for our raffle – don’t miss out!
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Strength
Shoulder Press (5-3-1-AMRAP)
5 reps @ 45% / 3 reps @ 55% / 1 rep @ 65% / As many reps as possible KEEPING FORM @ 70% (record this set)
*Take at least 1-2 mins rest between all 4 working sets*
Alternative: 5×5 @ moderate weight – ADD 5 lbs from last week
OPTIONAL SUPERSET (5 total sets): Single-Arm KB Row, 6-8 reps/arm
Conditioning
“Swinging Jackie”
For Time (12′ SOFT CAP):
1000m Row
50 American KB Swings (53/35)
30 Pull-Ups
Cool-Down
4 Rounds:
20 seconds Extended Crab Hold
20 seconds Downward Dog
20 seconds rest in Childs Pose