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Mid Week Delight…

20
Aug

Mid Week Delight…

 

Happy Birthday Amber!

Happy Birthday Amber!

 

Happy B-Day Laura Hill

Happy B-Day Laura Hill

SKILL

 

Shoulder Circuit x 5-7 reps each

Strict Pull Ups x 5-7 reps @ 31A1

Bent Over Barbell Row x 5-7 reps @ 4021

 

(10 min cap)

 

STRENGTH

 

Floor Press

 

Warm Up Sets

Take 8 min to quickly build to 85% of 1-RM

then..

Working Sets

3-3-3-3@ 85% @ 20×2

After each set of 3 reps complete 20 Weighted Walking Lunges w/ KB or DB on each hand

**Rest as needed

 

(25 min cap)

 

WOD

 

3 Rounds for MAX EFFORT

 

250 m Row

20 STO (115/80)(95/65)

15 Burpees

Rest 2 min

 

(20 min cap)