Wednesday, January 17, 2023
For time
1000m run
80 DB snatches @ 50#/35#
60 Wall ball 20#/14#
40 Single DB step-ups 24"/20"
20 burpee pull-ups
Extra Credit
3 sets
15 GHD back extensions
15 DB bicep curls
30 Banded tricep pushdowns
Masters
A. Take 12 min to complete 3 sets:
A1. SA DB bent over row @ 30X1 x 10/arm
A2. Seated barbell Z-press x 10
A3. Single leg @ 30X1 x 8-10/leg
B. 10 min AMRAP
Row 10 cal
8 box jumps/step ups
6 power cleans