Monday – 211011

Monday – 211011

SWOD

Every 3:30 for 5 sets, complete:
Back Squat
5 reps @ 65%
3 reps @ 75%
2 reps @ 80%
1 rep @ 90%
1 rep @ 92.5%

WOD

Every minute on the minute for 12 minutes (3 rounds), complete:
Minute 1 – Max Calorie Row
Minute 2 – Max Chest-to-Bar Pull Ups
Minute 3 – Max Wall Ball Shots (20/14)
Minute 4 – Rest

……….

BURN

Complete as many rounds and reps as possible in 20 minutes of:
+10 Calorie Row
+10 Wall Ball Shots
+10 Single DB Step Overs
90 Braided Rope Single Unders

*10/10/10/90, 20/20/20/90, 30/30/30/90, etc…

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