Thursday October 12th

A- 6 x 4 Bench press @ 80%

B- 9min EMOM                    

1- 8 bent over DB row - 2 sec pause at the top – 2sec descent                                         

2- 5 SA KB strict press + 5 push press RA                      

3- 5 SA KB strict press + 5 push press LA

C- 12min AMRAP                    

12 push press  125/85                                                    

12 TTB                                  

12 Russian swing 2/1.5p                           

12 HSPU             
12 Box jumps                  

Endurance WOD

500m row TT

4 min rest

5 rounds:

400m row at 500m TT pace

15 snatch 95/65

2 min rest

500m row TT