Specific Warm-Up:
Every 2:00 for 3 sets
3 shoulder presses
– Build to starting load.
WOD:
On a 17:00 clock:
For time:
1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press
Intermediate:
Same as Rx
Beginner:
On a 17:00 clock:
For time:
800-m run
In the time remaining:
Find a 3-rep-max shoulder press
Home Workout:
On a 17:00 clock:
For time:
1,600-meter run
In the time remaining:
Complete 3 max sets of dumbbell shoulder presses (35/50 lb)
– Score is the total number of reps completed.
Movement scaling options:
Run: Distance, substitutions
Shoulder press: Dumbbell shoulder press, single-arm dumbbell shoulder press
Run substitutions: 3,200/4,000-m C2 bike, 3,500/5,000-m Echo bike, 1,600/2,000-m row or ski
Post-Workout Skill Work:
Every 2:30 x 3 sets:
:30 max-rep DB bench presses
– Use a challenging load for :30 seconds of continuous movement.