WOD for WYATT -
4 cycle met con for the little dude born on March 11 2015
3 min on 90 sec off AMRAP
3 hang cleans 135/95/95/65
11 back squats
15 push ups
PL program:
| SQUAT | BENCH | DEF DL | ||
| 3x1 @90% | 2x5 @77.5% | 3x1 @90% | 2x5 @77.5% | 5x2 @75% |
| SQUAT | BENCH | DEF DL | ||
| 3x1 @90% | 2x5 @77.5% | 3x1 @90% | 2x5 @77.5% | 5x2 @75% |
2:15 on
45 sec off
Until completion of
200/175 cals on the rower.
However at the start of each interval (including at 3-2-1- go) you must buy in with :
8 BMU
16 WBs 20#/14#
Capped at 10 rounds. Can you finish?