Most Recent Benchmark was Bench Press 1 Rep Max on Feb 12,2019 (8 days ago)

Wednesday Nov 30,2016

SWOD: 3x5 Barbell ShrugsSWOD: 2x10 Ring RowsDWOD,Rounds for Time: 3 RFT Power Clean/Box Jump/ DUSWOD: 3 sets max effort ring rowsBootcamp,Cardio: BC - 1 minute stations

3x5 Barbell Shrugs

SWOD: Weight
Ok so we are adding some old school weight lifting movements into our routine. We are hoping to develop that shoulder shrug and get fast and explosive cleans.  
Warm up, 3-4 sets then set your weight and all 3 sets same weight for 5 reps. Get those traps to touch your ears.

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Elve155 Rx
Aaron125 Rx Upright row