Warm Up:
5 minute row
Pulls
Xfit SWOD:
Week #1 (2nd round) Shoulder Press
Set #1 is at 65% of “working” 1 RM load (add 5#’s to previous 1 RM at 90%), 5 times, Set #2 is at 75%, 5 times and set #3 is at 85%, 5 times (or more). Finish with 5 sets, 10 reps at 50%.
Then…
Complete 50 push up’s and 100 DU’s within 5 minutes.
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