Tuesday, March 5, 2019

Warm-up: WOD – 2 rds. for time
 
  • 5 Pull-up
  • 7 Push-up
  • 9 PVC OH Squat
 
 
MetCon:
RX
12 min. AMRAP
 
  • 21 DU
  • 7 C2B
  • 7 SAOHDB Squat 40/25
  • 7 SADB Push Press 40/25
 
3 min. Rest
 
2 rds. for time
  • 25 Back Squat 95/63
  • 25 Bar-facing Burpee

Fitness/Recovery
7 rds. for time
 
  • 7 Thruster 65/53
  • 7 B-O BB Row 65/53
  • 21 Step-up 20/16
 
 
Powerlifting:
Dynamic Effort Upper Body
 
Speed Bench Press – Close Grip @ 55% 9×3 EMOM
Chest Supported DB Row 3×8
DB Shrug 3×12
DB Side Bend 4×10
Banded Pull-part 100 ea.
Banded Push-down 100 ea.

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