Thursday – 210923

Thursday – 210923

SWOD

Every 3 minutes for 8 sets, complete:
Back Squat
5 reps @ 50%
5 reps @ 60%
4 reps @ 70%
2 reps @ 80%
4 reps @ 70%
2 reps @ 80%
4 reps @ 70%
2 reps @ 80%

WOD

For time (8 min cap):
30 Wall Ball Shots (20/14)
21 Pull Ups
20 Wall Ball Shots (20/14)
15 Pull Ups
10 Wall Ball Shots (20/14)
9 Pull Ups

*compare to 200522

……….

BURN

Every 3:30 for 21 minutes (6 rounds), complete:
60 sec Plank
30 sec max Abmat Sit Up
30 sec Plank
10 V-Ups

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