photo-3CFE:

MOB

DYNWU

WOD:

4 by 800m 

Between Each Run Complete

15 KB SDHP

15 KBS

16 Alt Lunge w KB

 

 

CF:

MOB

DYNWU

 

A. Bench Press

10 @ 60%/ 10 @ 70%/ 10 @ 70%/ 10 @ 70%

 

B. 3 RFT. 9M CAP.

8 HSPU

16 Banded DL (185/135)

8 Alt Wgtd Pistols (53/35)

 

C. Speed Work:

3 Rounds:

6 by 50m. All Out! On Straight Away, Sprint 50m. Turn and go 6 times. Score Fastest Round.

4M Rest between Rounds (Do NOT shorten the Rest Period)

After last set of 6 by 50m, Rest 4M and then Sprint 400 for Time.

 

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