September 3, 2019

September 3, 2019

8 minute clock :

250 meter row

8 half kneeling single arm dumbbell press R/L

10 single leg glute bridges R/L

12 tempo air squats (3 down 3 up)

clean x 2 + shoulder to overhead x 1 (5 min wu + 5 sets, every 2 min do 1 rep of complex)notes :
- squat clean, rest 10 secs, squat clean + shoulder to overhead.
- build to heavy (80%+ for day.
- start at 50-60% and increase load set to set.

partner wod
for time :
100 wall ball 20/14
50 synchro toes to bar
100 calorie assault bike (or standing bike erg damper 10)
50 synchro toes to bar
100 wall ball 20/14

notes :
- level 2 - synchro knee raises
- level 3 - synchro situps

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