Monday – 220110

Monday – 220110

SWOD

Every 7 minutes for 3 sets, complete:
DB Ground to Shoulder to Overhead (AHAP) x 3 reps/arm
40-ft Sandbag Bearhug Carry (AHAP) / 80-ft Sprint x 3
Slam Ball over bar x 10 reps (bar at mid chest – same as Squat height)

Notes: Treat this as an obstacle course. Begin with 3 DB GTSTOH on each arm, immediately proceed to 3 rounds of the 40-ft Sandbag Carry and 80-ft Sprint, then finish with 10 Slam Ball over bar. Go heavy on all movements and try to increase load as possible.

WOD

6 rounds for time of (11 min cap):
6 DB Sit Ups (50/35)
6 Power Snatch (75/55)
6 Bar-facing Burpees

……….

BURN

For time:
Accumulate 100 Wall Ball Shots

(Working 2:00 on / 1:00 off)
12/10 Calorie Row
Max Wall Ball Shots

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WOD