Friday – 210903

Friday – 210903

SWOD

Every 3 minutes for 4 sets, complete:
Deadlift x 5 reps
Banded Pushdowns x 20 reps
DB Hammer Curls x 20 reps

– increase load as possible –

WOD

Complete as many reps as possible in 11 minutes of:
Row 1000/800m
50 Wall Ball Shots (20/14 to a 10’/9′ target)
25 Deadlift (185/125)
Max Abmat Sit Ups in remaining time

– With no rest between rounds, repeat for a second round –

……….

BURN

Complete as many rounds and reps as possible in 20 minutes of:
5 Tire Flips
10 Ball Slams
10 Ball over the shoulder
100m DB Farmer Carry

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