Arm Bully Workout
Shoulder Press - Have John calculate 1RM using 3RM from last week
75% - 5 (140)
80% - 5 (150)
85% - 5 (or more) (155)
Then:
Weighted pullups
WOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (115/75)
400m run
Post-WOD
3 minute Plank
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