WOD 1/11/18

Strength:
a) Seated Dumbell Press – 4×6
b) Bulgarian Split Squat – 4×5, each leg
c) GHD Sit ups – 4×12

Conditioning
3×3 Min AMRAP
*3 Min Rest Between intervals
a) 24/18 Cal Row, then Max effort wall balls
b) 24/18 Cal Row, then max effort HSPU
c) 24/18 Cal Row, then max effort Target Burpees

*with the 3 minute rest in between the AMRAPs, these are designed to be SPRINTS. Row hard, Wall ball hard, HSPU fast, and Burpee faster. Let’s get it.

One thought on “WOD 1/11/18

  1. LUIS L 🙂
    KEITH 47-11-21
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    SAIRA 23-15P-10
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    MICHELLE M 18-20B-21S
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    JARED 39-22B-22
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    SHAWN S 28-53B-15
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    RUTH 26-16P-14
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    CUTTONE 51-11-20
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    MAYA 🙂
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    SERENA 22-100-11
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