Friday – 220204

Friday – 220204

SWOD

Every 5 minutes for 4 sets, complete:
Unstable Banded Single-arm KB Bench Press x 5 reps/arm
Two-arm Bent-over DB Row x 10 reps
Half-kneeling KB Chops x 5 reps/side
Wall Slides x 10 reps @ 3131

WOD

3 rounds for time of (13 min cap):
Row 250m
21 Air Squats
15 Push Ups
9 Pull Ups

……….

BURN

Complete as many rounds and reps as possible in 25 minutes of:
20 DB Box Step-overs (1 DB)
10 DB Renegade Rows (Push Up, Row, Row)
20 DB Box Step-overs (1 DB)
10 Pull Ups

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WOD