Tuesday 170314

Strength:
Shoulder Press
5 x 3 reps
Increase weight on each set.
Rest 90 seconds between sets
WOD:
Complete as many rounds and reps as possible in 15 minutes:
2 Rounds:
3 Single Arm DB Overhead Squat (Right)
3 Single Arm DB Overhead Squat (Left)
6 Pull-ups
2 Rounds:
6 Single Arm DB Overhead Squat (Right)
6 Single Arm DB Overhead Squat (Left)
9 Pull-ups
2 Rounds:
9 Single Arm DB Overhead Squat (Right)
9 Single Arm DB Overhead Squat (Left)
12 Pull-ups
2 Rounds:
12 Single Arm DB Overhead Squat (Right)
12 Single Arm DB Overhead Squat (Left)
15 Pull-ups
Men use 50lbs. Women use 35lbs
Masters 55+: men 35lbs/women 20lbs