Wednesday, April 20, 2016

Wed., April 20, 2016



WOD:

A.
Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

CW: 35# DB for DBP
LW: 20# DB for DBP


B.
Three rounds for time of:

Run Row 400 Meters
25 Kettlebell Swings
25 Push-Ups

CW: 15:00
LW: 17:39 (BAD!!)

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