12/27/12 Workout; Shoulders and Amanda

Strict Press: warm up 8-10 w/bar, 55,85,and 95.
6 @ 115, 5 @ 135 x 3.

Seated Dumbbell  Shoulder Press: 3 x 10
40#, 50#, and 60#

BW Dips: 3 x 10

WOD: Amanda with bells.
9-7-5 reps for time of:
Muscle ups
KB Snatch 24kg, both sides 1 rep.
Time: 6:15


*Amanda is supposed to be done with 135# BB Squat Snatch. I got a recovery wrist so I scaled it, which felt like I made it harder.

----Turned into a 2 aday-----
7 minute EMOM
2 Power Snatches 1 OHS @ 135#

WOD: 11-9-7 reps for time
Power Cleans @ 185#
Bar facing burpees