WOD

Fitness

A) E4M x 4 sets:

– 6-10 BB box squats

– 16 L-seated DB overhead piston press

– 16-20 alt. KB gorilla rows

*Same or heavier than last week.

B) E3M x 4-7:

– 12/9 cal row (scale to 10/7)

– 3-5 DB up/down devil press

– 6-10 lemon squeezes

Performance

A) E4M x 4 sets – back squats

Set 1: 10 @ 50%

Set 2: 8 @ 60%

Set 3&4: 8 @ 65%

B) E3M x 4-7:

– 15/12 cal row

– 5 DB devil press (35/25s)

– 10 lemon squeezes

Fitness

E8M x 4-5 sets:

– 200m row

– 6 alt DB power snatch 

– 8 hanging knee raise

– 200m run

– 10 goblet hold/prisoner reverse lunges

– 12 push-ups

Performance

E8M x 4-5 sets:

– 250/200m row

– 6 power snatch (95/65, 75/55)

– 9 toes to bar

– 200m run

– 12 front rack reverse lunges

– 15/12 push-ups