Monday – 210920

Monday – 210920

SWOD

Every 3 minutes for 6 sets, complete:

Sets 1-3:
Back Squat x 5 reps @ 50%, 55%, 60%
Barbell Bent-over Row x 5 reps – AHAP

Sets 4-6:
Front Squat x 5 reps @ 40%, 43%, 45% of Back Squat max
Reverse-grip Barbell Bent-over Row x 5 reps – AHAP

WOD

9-7-5 for time (7 min cap):
Bar Muscle Up
Thrusters (135/95)

……….

BURN

20 minutes for max distance:
Row

*At min 0-2-4-6-8 perform 20 Push Ups
*At min 10-12-14-161-18 perform 30 Air Squats

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