WOD:
 
Shoulder Press
10x 45% of 1 RM
7x 70%  
3×5 80%
 
Then:
20 burpee wall balls
 
You must hit all reps, otherwise reduce weight.
We are starting a new weightlifting cycle this week and it will continue for approximately
12 weeks.  You need to have a 1 RM to complete this correctly.  If you don’t have a 1 RM
in the major lifts i.e. back squat, deadlift, shoulder press, then come in one day and DO IT!
After this week, we will go back to Monday and Friday being the primary lifting days.  I, of
course, retain the right to change this at any point for any reason. 
 
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