Wednesday – 220727

Wednesday – 220727

Strength

Every 4 minutes for 3 sets, complete:
Bar Dips x 10 reps
Inverted Barbell Row x 10 reps
DB Pullover x 10 reps

then, every 4 minutes x 3 sets, complete:
DB Front Raises x 11 reps
DB Lateral Raises x 11 reps
DB Rear Laterals x 11 reps
DB Curl to Press x 11 reps
*perform all 4 movements as a superset with the same weight for all 4 movements

Conditioning

Complete as many rounds and reps as possible in 4 minutes of:
30 Double Unders
15 Abmat Sit Ups

– rest 2 minutes –

Complete as many rounds and reps as possible in 4 minutes of:
30 Double Unders
15 Russian KB Swings

……….

 

BURN

For time (25 min cap):
150 Wall Ball Shots
*EMOM…
– Odd = 5 Box Jumps
– Even = 5 Burpees

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WOD