Wednesday – 220309

Wednesday – 220309

SWOD

Every 4 minutes for 3 sets, complete:
a. Front Squat
– 5 reps @ 63.5%
– 5 reps @ 72.5%
– 5+ reps @ 81.5%

b. Strict Pull Ups x 5-8 reps

Notes: “+” means dig deep and do more reps if you can. Pull Ups are performed immediately after finishing the Front Squats.

WOD

Complete as many reps as possible in 20 minutes of:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Pull Ups
Push Ups
Air Squats

……….

 

BURN

Every minute on the minute for 24 minutes, complete:
Minute 1 – 10/8 Calorie Row
Minute 2 – 12 Box Jumps
Minute 3 – 14 DB Push Press
Minute 4 – Rest

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WOD