Wednesday, October 23rd

A1) Seated Dumbbell Shoulder Press 4×8 A2) Weighted Arm Circles 5lb/2.5lb 4xmax effort Rest 2 min

Strength – DBs are mimicing our barbell strict press with an increased range of motion. Arm circles are small and controlled, holding no more than 5lb weights. Perform two sets of forward circles and two sets of reverse circles.

AMRAP 11 8 Thrusters 115/85 | 95/65 | 75/55 12 Hang Power Cleans 115/85 | 95/65 | 75/55 16 KBS 53/35 | 35/26 | 26/18 20 Wall Balls 20/14 | 14/10 | 10/6

Workout – slightly heavier weight for the thrusters than normal, so if scaling push your weight by at least 5-10lbs from your normal weight.