Wednesday – 210908

Wednesday – 210908

SWOD

Every 3 minutes for 4 sets, complete:
Overhead Press x 5 reps
Single-arm DB Row x 5 reps/arm
Alternating DB Curls x 20 reps

Note: Start OHP @ 35% of 1RM Bench Press & increase each set

WOD

6 rounds for time of (16 min cap):
6 Push Jerk (115/75)
9 Bar-facing Burpees
12 Alternating Front Rack Lunge (115/75)

……….

BURN

2-3 rounds of:
10 RFESS, each leg @ 3011
10 Partner Hamstring Curls @ 30X1
20 DB Arnold Press @ 4121
20 Banded Lat Pull Down @ 1111
5 Barbell Rollouts

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