Fri 30th Nov 2018

STRENGTH
Bench Press/DB Rows
E3MOM 5 Sets
5 Bench Press
Start @ 65% 1 RM Building
Superset
Heavy DB Rows 8L + 8R
WOD
“Kitana”
Rx
7 Min AMRAP
10 DB Hang Squat Cleans 25/15
8 DB Push Press 25/15
6 C2B
Then
400m Heavy Single DB Farmers Carry Switching Sides Every 50m
Int
7 Min AMRAP
10 DB Hang Squat Cleans 20/10
8 DB Push Press 20/10
6 Pull Ups
Then
400m Heavy Single DB Farmers Carry Switching Sides Every 50m
Beginners
7 Min AMRAP
10 DB Hang Squat Cleans 15/10/5
8 DB Push Press 15/10/5
6 Low Ring Rows
Then
400m Heavy Single DB Farmers Carry Switching Sides Every 50m
Score = Total Reps
Scale As Required