A) 3 Sets:
Bench Press x 8 – 10 @20X1
Walking Lunge (KB in each hand) x 20 steps
B) EMOM 18 mins:
Min 1: Ring Row x 10
Min 2: American Swing x 20 (24/16kg)
Min 3: 50 Double Unders
A) 5 Sets:
Bench Press x 2 – 3 @20X1
4 x 90s on 90s off
Rest 3 mins
Goal is consistency but a faster split time than last week.
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To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.