Wednesday, March 27, 2019

(A) Warm Up:

2 Rounds:

1:00 Bike + :20s Samson/side

:45s Bike + 3 Inchworms

:30s Bike + 15 KBS

INTO…

2 Rounds:

MedBall T-Opener

1-3 STRICT Pull Ups + 10 Push Ups

(B) Back Squat, Every 3:00

10 reps @ 70%

8 reps @ 75%

6 reps @ 80%

4 reps @ 85%

2 reps @ 90%

9 Deadlifts (135/95)

9/6 HSPU

9 Front Squats

9/6 STRICT Pull Ups

PARTNER COMP WOD - 5pm

@ 0:00 - For time:

50-40-30-20 Wall Ball

15 Synchro Burpees Over the Bar after each set of Wall Ball

@ 20:00 - 4 Rounds:

20 STRICT HSPU

10 Deadlifts (315/225)

*all reps shared

@ 40:00

AMRAP in 10:00

12 STRICT Pull Ups

18 Box Jump Overs

24 Cal Bike

*all reps shared

Posted on Wed, March 27, 2019 by Michael Weidner

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Wednesday, March 27, 2019