It’s St. George’s House

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It’s St. George’s House

Shoulder Press (4×8)
-Weight can be building through the working sets
-Reps should be slow and controlled
-Record the weight of the final set.
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
500m Row
7 Burpees OTB
9 KBS 70/53#
11 OHS 95/65#

Scale:
500m Row
7 Burpees
9 KBS 53/35# or 35/28#
11 OHS 65/55#

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