NOVEMBER 29 2017

Wednesday: Sn (vol) + AMRAP(s)

A) 3 Sq Sn every 2m30s x 3 sets. 1st set @ 65% + 20lbs of 1RM, 5lb increase each set there after

*drop each rep from OH, quick reset.

B) 5 min AMRAP @ 85-90% Effort:

8 L Arm DB P Sn @ 50/35lbs

8 L Arm DB OH Walking lunge @ 50/35lbs

8 R Arm DB P Sn @ 50/35lbs

8 R Arm DB OH Walking Lunge @ 50/35lbs

+

rest 3 mins

+

5 min AMRAP @ 85-90% Effort:

10/8 cal Row

5 DB Burpees @ 50/35lbs per hand

5 DB Thrusters @ 50/35lbs per hand

+

rest 3 mins

+

5 min AMRAP @ 85-90% Effort:

10/8 Cal AB (row if needed)

10/8 SDBJ @ 24/20”

*encourage a round/minute here.

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