Wednesday – 220803

Wednesday – 220803

Strength

Every 2 minutes for 4 sets, complete:
Overhead Press x 5, 6, 7, 8 reps*
*start at 37.5% of 1RM Bench Press and try to stay at same weight as reps increase each set.

Conditioning

50-40-30-20-10 for time of:
Double Unders
Box Jumps (24″/20″)
1 Shuttle Run (10m, 20m, 30m, out and back)

……….

 

BURN

“Deck of Cards”
Complete as many cards as possible in 25 minutes of:
A – 20 KB Swings
K – 20 Pull Ups
Q – 20 Ball Slams
J – 20 Hip Extensions
Joker – 500m Row
2-10:
Red – Abmat Sit Ups
Black – Lunges (R+L=1)

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WOD