SWOD
4 sets of:
Overhead Press x 4 reps (start @ 35% of Bench Press max & increase each set)
then, 4 sets of:
Close Grip Bench Press x 4 reps (start @ 60% of Bench Press max & increase each set)
WOD
3 rounds for time of (16 min cap):
Run 400m
20m Lunge
10 KB Swings (70/55)
……….
BURN
Partner WOD
8 Rounds of:
7 DB Snatches
7 Toes to Bar
7 Box Jumps
– 50/35 Calorie Assault Bike/Rower –
then, 8 Rounds of:
7 DB Snatches
7 Toes to Bar
7 Box Jumps
– 50/35 Calorie Assault Bike/Rower –
then, 8 Rounds of:
7 DB Snatches
7 Toes to Bar
7 Box Jumps
*Alternate full rounds, cardio at same time
