WOD: Shoulder Press, DB Rows, Rope Climbs, Burpees, Overhead Carry

Metabolic Conditioning, WOD /

STRENGTH 

1) Shoulder Press 6 x 3 @50% of Last Friday. Rest 60s.
2) Chest Supported DB Rows: 4 x 10. Rest 60s.

METCON 

AMRAP 12:
1 Rope Climb
10 Burpees
100 Ft. Single Arm OH KB Carry (50 ft. each)

EXTRA CREDIT 

Elbows Out Triceps Extensions: 3 x 15. Rest 60s.
– Use incline Bench if possible

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