08-03-2023
FITNESS
STRENGTH
10-8-6-4-2
deadlift build up
after each set 10 front rack box step up (5+5)
wod
Team of 2
for time
1200m row
40 power snatch 50/35
500m run together
40 ohs
1200m row
BURNOUT
Core Stength
EMOM 12′
(40″ on – 20″ off)
-weighted plank
-kneeling shoulder taps
-russian twists
(3 sets)
Amrap 5′
-12/9 cal row
-6 burpees over row
(rest 1 b2n)
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