WOD Wed Sep 27, 2017

Part 1: Press or Bench Press 4×3

Short rest.

Or use this time to practice shoulder to overhead technique.


Calorie Row or Bike
Shoulder to Overhead


AMRAP in 14 minutes. Cap of 7 rounds.

Option 1: 95/65
Option 2: 75/55

For RX you must reset your rower or bike each round.

84 total reps of each exercise if you get it done. If that’s going to make you sore, reduce the weight or cut the reps.