WOD – Wed, Oct 8

STRENGTH
Shoulder Press (GOALS + GUIDANCE: Start your first working set of presses at 65% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight)

CONDITIONING
Seeb (AMRAP – Rounds and Reps)

AMRAP 9

3 Thrusters

3 Bar Muscle Ups

MCx: 135/95

MAx: 115/75, 6 kipping pull ups or 3 strict (band)

MVx: 75/55, 9 ring rows

GOALS + GUIDANCE: Choose a thruster weight you can go unbroken on every round. Keep transitions quick and aim for smooth, efficient bar muscle-ups — break them into singles if needed. Target 7-9 rounds.