Friday – 220121

Friday – 220121

SWOD

Every 4 minutes for 3 sets, complete:
a. Overhead Press
– 5 reps @ 67.5%
– 3 reps @ 76.5%
– 1+ reps @ 85.5%

b. Band Pull Aparts x 10-15 reps

Notes: “+” means dig deep and do more reps if you can. Band Pull Aparts are performed immediately after finishing each set of Overhead Presses.

WOD

4 rounds for time of (14 min cap):
10 KB Overhead Walking Lunges – right arm (55/35)
10 KB Swings (55/35)
10 KB Overhead Walking Lunges – left arm (55/35)
10 KB Sumo Deadlift High Pull (55/35)

MOBILITY

60 sec Couch Stretch each leg
60 sec Overhead Band Stretch each arm

……….

BURN

Every 6 minutes for 4 sets, complete:
20 Pull Ups
20 Push Ups
20 Abmat Sit Ups
20 Air Squats

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WOD