Wednesday – 210120

Wednesday – 210120

SWOD

20 minutes to establish a 5RM Bench Press

WOD

For time:
Row 2000m

Note:
– @ 0:00 perform 21 Double Unders
– @ 1:00 perform 21 Double Unders
– @ 3:00 perform 21 Double Unders
– @ 6:00 perform 21 Double Unders
– @ 10:00 perform 21 Double Unders

……….

BURN

5-4-3-2-1-2-3-4-5 for time of:
Step Ups each leg
Goblet Squats with Pendulum Lunge
Pushups
Pull-ups or Bent-over Rows
– 10 Burpees after each round –

Cash-out
2 rounds of:
30 Ball Pass-throughs
20 Pelvic Tilts
10 Knee to Elbow Side Planks per side

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