Wednesday – 210623

Wednesday – 210623

SWOD

Every 90 seconds for 9 minutes, complete:
25m Sprint from 3-point stance, walk back to start

WOD

5 rounds for time of (16 min cap):
10 Deadlifts (135/95)
10 Hang Power Cleans (135/95)
10 Shoulder to Overhead (135/95)

– rest 1 minute between rounds –

……….

BURN

For time:
100m Run
10 Jumping Jacks
10 Walking Lunges
10 KB Swings
10 Abmat Sit Ups
10 V-Ups
100m Run

Immediately into…
200 Braided Rope Singles
20 Russian Twists (R+L=1)
20 Reverse Lunges
20 Burpees
20 Air Squats
20 Lying Leg Lifts

Immediately into…
30 sec Plank
30 Burpees
300m Run
30 Sit Ups
30 Air Squats

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