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WOD WEDNESDAY 9.27.17

5 sets:

3-5 Bench Press -(High loading)

5-7 Pendlay Rows @ 11X2 Tempo *2 seconds on the chest

-Rest 1 minute

AMRAP 15

15 Box Jumps

15 DB/KB Russian Step Ups 15L/15R *choose challenging weight

15 Deadlifts 225/155

By | 2017-09-25T19:32:55+00:00 September 27th, 2017|Categories: Workout of the Day|Comments Off on WOD WEDNESDAY 9.27.17

WOD TUESDAY 9.26.17

5 sets:

3 Front Squats

-All sets @ 85%+ 1RM

AMRAP 10

20 Shoulder Taps (L2 1 Wall Walk + 10 second hold)

1 Rope Climb (L2 4-6 Rope “Pull Ups”)

7 Ring Dips (L2-scale appropriately)

100 ft Bear Crawl

100 KBS for time 1.5/1

*5 Push ups at each break

By | 2017-09-26T06:57:19+00:00 September 26th, 2017|Categories: Workout of the Day|Comments Off on WOD TUESDAY 9.26.17