Friday – 201211

Friday – 201211

SWOD

4 sets of:
Overhead Press x 5 reps
Single-arm DB Row x 5 reps/arm
Barbell Curl x 5 reps

WOD

For time (7 min cap):
21 Floor Press (135/95)
15 Calorie Row
15 Floor Press (135/95)
15 Calorie Row
9 Floor Press (135/95)
15 Calorie Row

FINISHER

4 rounds of:
20 sec DB Gun hold
10 sec rest
20 sec DB Curls
10 sec rest

Into 4 rounds of…
10 sec DB Gun Hold
20 sec rest
10 sec DB Curls
20 sec rest

……….

BURN

2 rounds of:
25 Single DB Step-ups
25 Single DB Shoulder to Overhead
25 Alternating DB Power Snatches
25 Double DB Reverse Lunges
25 Double DB Deadlift
25 Double DB Squats

Then, 5 min AMRAP of:
15 Toes to Bar
50 Double Unders

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