Wednesday – 211229

Wednesday – 211229

SWOD

Every 4 minutes for 4 sets, complete:
Seated* DB Strict Press x 10 reps
Supine Ring Row x 10 reps @ 2121
DB Suitcase Carry x 120-ft/arm

*Perform seated on a bench

WOD

21-15-9 for time of (13 min cap):
DB Box Step Up (35s/20s, 24″/20″)
Knees to Elbow
Ring Dips

……….

BURN

Complete as many rounds and reps as possible in 2 minutes of:
20 Double Unders
10 KB Swings
Max Abmat Sit Ups

– rest 1 min, repeat for a total of 8 rounds –

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WOD