Wednesday 9.13.17 WOD

Strength

Shoulder Press 1RM
Intent: 5# PR in 8-10 total sets

Metcon

“Lungs”
For time: (20min Cap)
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
*Compare to 7.5.17
Intent: Set a PR by focusing on efficient running and breathing technique

Finisher/Recovery

Bent-over BB Rows: 4 x 10
*Complete a set every 60s

$ Out

50 KB Tricep Extensions
50 KB Side Bends each side

 

By | 2017-09-12T21:19:39-04:00 September 12th, 2017|WOD|Comments Off on Wednesday 9.13.17 WOD