FITNESS
A1) Pendlay Row: 4x 5-7; Rest :60
A2) DB Pullover: 4 x 15; Rest :60
B) AMRAP 3:
18 BB Thrusters
10 Pullups
Max Calorie Bike
-rest 3 minutes-
AMRAP 3:
15 BB Thrusters
10 Pullups
Max Calorie Bike
-rest 3 minutes-
AMRAP 3:
12 BB Thrusters
10 Pullups
Max Calorie Bike
-rest 3 minutes-
AMRAP 3:
9 BB Thrusters
10 Pullups
Max Calorie Bike

PERFORMANCE
A1) Pendlay Row: 4x 5-7; Rest :60
A2) DB Pullover: 4 x 15; Rest :60
B) AMRAP 3:
18 Overhead Squats (75/55)
18 Burpees
Max Calorie Row
-rest 3 minutes-
AMRAP 3:
15 Overhead Squats (95/65)
15 Burpees
Max Calorie Row
-rest 3 minutes-
AMRAP 3:
12 Overhead Squats (115/80)
12 Burpees
Max Calorie Row
-rest 3 minutes-
AMRAP 3:
9 Overhead Squats (135/95)
9 Burpees
Max Calorie Row

Categories: WOD

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