07.08.22
"HELEN" 3 rounds 400m run 21 kb swings (24/16) 12
"HELEN" 3 rounds 400m run 21 kb swings (24/16) 12
bench press : 5 x 4 @ 70-80% 5 rounds
back squat : 5 x 4 @ 80 % of
barbell complex : build to 70-75% of 1rm snatch, then
for time (40-min) "Morrison" 50 - 40 - 30 -
7 rounds : e4mom 20 oh lunges (alternating legs) (45/35)
Coach Joe & Andrew Birthday WOD row 1987m 7 rounds
"Nancy" 5 rounds 400m run 15 ohs (95/65) after you
strict press : 5 x 5 @ 60-70% of 1rm
back squat : 5 x 5 @ 75% of 1rm