WOD:
21-15-9
Thrusters (65/45)
Ring Rows
Handstand push-ups
Strength WOD: (optional/independent)
Bench Press 1 – 1 – 1
Strict Shoulder Press 1 – 1 – 1
*3 attempts to hit a 1 rep max effort. NO DIP on Shoulder Press. Everyone MUST have a spotter on Bench Press and if anyone touches the bar to help up its a NO REP. Please perform warm-ups rounds. DONOT jump into a 1 rep max with out practicing and warming up the motion*
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