Wednesday – 220112

Wednesday – 220112

SWOD

Every 3 minutes for 4 sets, complete:
a. Overhead Press
– 3 reps @ 63%
– 3 reps @ 72%
– 3+ reps @ 81%
– 60 sec AMRAP @ 70%

b. Band Pull Aparts x 10-15 reps

Notes: “+” means dig deep and do more reps if you can. Band Pull Aparts are performed immediately after finishing each set of Overhead Presses.

WOD

Complete as many reps as possible in 18 minutes of:
DB Box Step Ups (35s/20s)
– Every 2 minutes perform 5 Devil’s Press (35s/20s) –

*score is total DB Box Step Ups

……….

BURN

Complete as many rounds and reps as possible in 3 minutes of:
3 DB Power Cleans
6 Push Ups
9 Air Squats

Note: Rest 1 minute, repeat for a total of 5 cycles. Score is total reps of each cycle. Each cycle begins at the beginning.

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WOD