WOD:

Weighted Pull-up: 3-3-3-3-3-3-3 ( if you don’t have a weighted pull-up perform 7 sets of strict pull-ups or band pull-ups for max reps)

AQAP:
1000m Row
then…3 rounds of
6 Power Cleans 155/105
12 Dumbbell Shoulder-to-Overhead 50/35
18 “Games” Push-ups

Post results/thoughts to comments

Random programming doesn’t always have to be “random.” Random can be doing the same thing a couple of days in a row, hence the weighted pull-ups back to back days…not that our programming is random but that’s the thought behind these last two days. Everyone did an awesome job, got their shoulders blown up, and it was great to see some of our recent On-ramp graduates come in for a class. Hope to see a bunch of people tomorrow. Cheers.