Monday WOD 20081229

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Do this WOD with a pvc pipe or broomstick to practice form.  If you have access to a weights, do this WOD as Rx. This is not done for time. Each rep is to be done with increasing weight. You are looking for your one, three and five  rep max effort (1RM, 3RM, 5RM). If you feel your form is compromised do not increase the weight. Take as long as needed to recover between sets.

Here is Annie from CrossFit Santa Cruz Central at the old CFHQ doing this WOD, courtesy of

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