Arm Bully Workout
Shoulder Press - Have John calculate 1RM using 3RM from last week 155#
75% - 5 135#
80% - 5 140#
85% - 5 (or more) 145# - 5 reps
Then:
Weighted pullups - 5x3 - 53# over and under hand
Weighted ring dips- 3x3 - 53#
WOD
2 RFT 12 minute cap:
30 pullups
15 Thrusters (115#)
400m run
Post-WOD
3 minute Plank
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