Thursday WOD "PRR" 12/3

Appologies for not posting a wod for wednesday. but for those of you who showed up at the box, you got it in and did well.

Warm-up: standard dynamic range of motion warm-up, then:

5 x over head press @ 50% -- rest 2-3 minutes

5 x over head press @ 60% -- rest 3 minutes

WOD:
OverHead Press

5x3 (3 sets of 5 reps) set 1 should be around 70%, set 2 should be around 77-82%, set 3 should be around 85-88% 

recover -- roughly 5 minutes, then:

4 rounds

row 250m

run 400m

Post loads and times and any questions to comments.