7.23.24 WOD

4 Min to complete:

200m Run into:

AMRAP in the remaining time
10 Banded Shoulder press
5 Bradford Press
10 Sec BB OH hold
5 Air Squats
5 Scap Push Ups

Then…

Shoulder Press (1 x 1)
Every 2:00 x 6 sets (week 6 of 6)

5 @ 70-75% + 15 band pull aparts
4 @ 75-78% + 15 band pull aparts
3 @ 80-83% + 15 band pull aparts
2 @ 85-90% + 15 band pull aparts.
1 @ 90-95%
1 @ 95-100%+
1 @ 100%+

Then…

15 Min AMRAP
6 BB bench press 155/105
12 Wall balls
15/12 Cal row

Start with a 200m run at the 0:00 and at 3:00, 6:00 and 9:00 and 12:00 mark stop where you are and complete a 200m Run.