A: Superset seated shoulder press 4x15 with Bicep curls also 4x15
B: Bent over barbell rows 4x8 at 50% of your 1 RM clean and jerk C: WOD - For time: 27-21-15-9 of cals on the rower and 95/65 lbs thrusters
A: Superset seated shoulder press 4x15 with Bicep curls also 4x15
B: Bent over barbell rows 4x8 at 50% of your 1 RM clean and jerk C: WOD - For time: 27-21-15-9 of cals on the rower and 95/65 lbs thrusters
8 mins on, 3 mins off x 3 rounds
Always start with a 500m run then with the remaining time
AMRAP
5 Wall Walks
10 BM
15 KBS at 24kgs/16kgs
20 Box Jump Overs 24"/20"
*Score each round separately for total reps.