Overhead and Open

Shoulder Press


Push Press


Inbetween sets hit some strict pull ups with 3 second pause top and bottom.
Or if you don’t have pull ups make a ring row variation challenging. Feet on plate or box etc.

2013 Open WOD:

7 minute amrap:

3, 6, 9, 12, 15, 18…. reps of:

Clean & Jerk 60/40k
Toes to bar

Move up the ladder as far as possible in 7 minutes.

Any scales or subs will be sorted by the coach as necessary 😉