WOD for Wednesday, Mar 20, 2019

Strength 20-03-2019

1a) Shoulder Press: 4 x 5. Rest 45s.
1b) 1-Arm DB Rows: 4 x 10 ea. Rest 45s.

  • 1a we are building in weight each set and 1b use one challenging weight for ALL sets.


AMRAP 15:00
20 Hang Power Cleans @42.5/30kg
20 Thrusters @42.5/30kg
20 Burpees

Extra Credit 20-03-2019

Single Arm Banded Pushdowns: 3 x 30-50 ea. Rest as needed.
*Between sets complete 10 DB Hammer Curls

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