Tuesday – 200225

Tuesday – 200225

SWOD

4 sets of:
Back Squat x 3 reps @ 55%, 65,%, 70%, 75%
Strict Pull Ups x 3 reps – use weight if you can

Note: Base %’s off of adjustments from 90% AMRAP.

then, 3 sets of:
DB Rear Laterals x 20 reps
DB Hammer Curls x 20 reps
DB Shrugs x 20 reps

WOD

Every minute on the minute for 9 minutes, complete:
40 sec of “max reps”
20 sec rest

*Max reps – athletes may choose Calorie Row, Calorie Bike, or Double Unders. Whichever movement an athlete chooses, they must stick with that movement for all 9 rounds.

……….

BURN

25 Min Amrap of:
15 Toes to Bar
5 Handstand Push Ups
15 D-Ball Squat Cleans
7/5 Strict Pull-ups

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