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Friday, August 18, 2023


A. Take 12 minutes to complete 3 sets of the following 

     A1. 10-12 Flat DB bench press @ 50#/35#+ per hand 

    A2. Max Pendlay rows in 40 seconds @ 115#/75# 

    A3. Goblet reverse lunge x20 reps @ 70#/53# 

B. For time

Run 400m

+

3 rounds

6 single arm DB devil press @ 50#/35# (3/arm)

12 Single arm DB thrusters @ 50#/35# (6/arm)

24 ab mat sit-ups

+

Run 400m


Masters

A. EMOM 12 min

    min 1: row 10/8 cal

    min 2: 10 wall ball

    min 3: FLR x 30-45sec; may do these on rings if feeling good

B. For time

     30-20-10

     Alt SA DB snatches

     Med ball sit-ups

     EB 18/15 cal after each set

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