Wednesday – 200617

Wednesday – 200617

SWOD

Floor Press
1 x 5 @ 36%
1 x 5 @ 45%
1 x 5 @ 54%

At-home SWOD

Floor Press
3 x 5 @ a 5353 TEMPO

Note: Use whatever weight you’ve got and stick to the TEMPO!

WOD

For time (22 min cap):

100 KB Swings (55/35)
*EMOM perform 3 Burpees

then…

75 Box Jumps (24″/20″)
*EMOM perform 3 Burpees

then…

50 Wall Ball Shots (20/14)
*EMOM perform 3 Burpees

……….

BURN

4 rounds for reps:
1 Minute Tire Flips/ Deadlifts/Power Clean
1 Minute Ab In & Out on Tire
1 Minute Jump In & Out of Tire/Hopovers
1 Minute Push Ups on Tire or DB’s
1 Minute Tire/Chair Pistols/Plyo Squats
– 1 Minute Rest –

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