SFG WOD 100713 -- shoulders

warm up

2 rounds of:

• 15 PVC OH squats
• 20 trunk rotations
• 30 push ups
• 100m run
• double KB farmers walk (2 x 35 lbs)
  
• double KB carry (2 x 35 lbs)
• double KB overhead walk (2 x 35 lbs)
• dynamic warm up (high knees, heel kicks, inch worms, etc.)
  

2 rounds of:

• 5 chest to bar chins
• 10 plyo push ups
• 10 KB snatch (53 lbs)

workout:

• 5 x 1 press (135, 155, 165, 175, 185 (f))
  
• 5 x 2 push press (185 (f), 165, 175, 185, 185)
  
• 5 x 3 push jerk (165, 175, 185, 185 (2), 185)