Dani representing The Compound at the West Coast Country Musical Festival at Fort Mason with The Marine Corps
SWOD: Shoulder Press 1-1-1-1-1-1-1
Metcon: 5 rounds for time:
-Squat Clean Thruster, 135/ 95 # x 5
-10 Chest to Bar Pull-ups
For the SWOD, work for 7 increasingly heavier weights for all sets of 1 Strict Shoulder Press. No rebending of the knees! Keep the warm ups sets low prior to getting to the work sets.
For the metcon, this is every rep beginning on the ground, complete a full clean followed by a Thruster and that makes one rep. For Pull-ups every rep your chest should touch the bar. The only exception is if you have a couple pull-ups (or are extremely close) and are trying to improve them then chin over the bar is fine. However, if you move to a substitution (ie: Jumping or Band Pull-ups) then get that chest to the bar.
Post score and times to comments.