Wednesday | 4.3.2019

Wednesday

Skills and Drills:

6 ROUNDS:

30sec Strict Suppnated Pullup

rest 1 min

Strength

EMOM 6 Steps (3l/3r)

Min 1-3 OH Lunge

Min 4 Rest

5-7 Front Lunge

Min 8 Rest

9-12 Back lunge

Add Wt. every Bar

Bench

4x6 @ 70%-75%

Reverse Hyper

4x20 @ 25% BS

WOD:

15-12-9-12-15

Dumbell Thrusters (65/50)*

*After every set of Dumbell Thrusters

Complete 5 stone to Shoulder (145/95)