Wednesday – 210113

Wednesday – 210113

SWOD

Deadlift w/ 5 second eccentric
3 reps @ 67%, 72%, 77%, 82%

WOD

In 2 minutes, complete:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Shoulder to Overhead (135/95)
AMRAP Burpees over bar
– rest 1 minute, repeat for a total of 5 rounds –

Note: Score is total Burpees performed across all 5 rounds.

……….

BURN

Every 7 minutes for 21 minutes (3 rounds), complete:
20 Wall Ball Shots
20 DB Snatches
20 Box Jumps
20 Push Presses
20/14 Calorie Row

Cash out
2 rounds of:
20 Ball Pass Throughs
10 Pelvic Tilts
10 Knee to Elbow Side Planks – per side

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