Tuesday 6/25

Fitness

Shoulder Press

Every 3 minutes for 5 sets-5 reps-moderate weight

WOD

"Bane"

10 minute AMRAP

20 kettlebell cleans-10/arm (35/26)

15/10 calorie assault bike/row

Rest 1 minute

Rest 5 minutes

10 minute AMRAP

10 kettlebell snatches-5/arm (35/26)

10 burpees

Rest 30 seconds

Performance

Shoulder Press

Every 3 minutes for 5 sets-5 reps-82%

WOD

"Bane"

10 minute AMRAP

20 kettlebell cleans-10/arm (53/35)

15/10 calorie assault bike/row

Rest 1 minute

Rest 5 minutes

10 minute AMRAP

10 kettlebell snatches-5/arm (53/35)

10 burpees

Rest 30 seconds

Competition

Shoulder Press

Every 3 minutes for 5 sets-5 reps-82%

WOD

"Bane"

10 minute AMRAP

10 dumbbell cleans (50/35/hand)

20/15 calorie assault bike

Rest 1 minute

Rest 5 minutes

10 minute AMRAP

5 devils presses (50/35/hand)

10 burpees to 6" target

Rest 30 seconds