Saturday, Sept. 14, 2024

Sep 13, 20241 min read

Warm up

2 rds of:

10 JJ’s

10 T claps

10 Pogos

10 TTTTT’s

10 lateral line hops

Then,

3 mins cardio

1 min hang

1 min wall sit

Abstractor

Pvc

WOD

4 mins AMRAP

4 Deficit HSPU’s

5 TTB

6 OH Squats (plate 25/45)

Rest 1 min

5 mins AMRAP

5 Deficit Push Ups

6 Russian Twists

7 OH Squats (55/75)

1 min Rest

6 mins AMRAP

6 HSPU’s

7 Hanging Bar Wipers

8 OH Squats (65/95)

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WOD 3 mins to complete 13 Deadlifts (135/185) 13 Deficit push Ups 13 Dumbell Snatches 2 pistols ADD WEIGHT 3 mins to complete 12...

WOD 3 mins to complete 13 Deadlifts (135/185) 13 Deficit push Ups 13 Dumbell Snatches 2 pistols ADD WEIGHT 3 mins to complete 12...