Wednesday, January 8th, 2020
Strength
Overhead Dumbbell Press
3 x 8
(1-2 minute rest)
Superset
3 x 10 ES Palloff Press
3 x 20-30 second Hollow Hold
(30-60 second rest)
3 x 8
(1-2 minute rest)
Superset
3 x 10 ES Palloff Press
3 x 20-30 second Hollow Hold
(30-60 second rest)
WOD
Workout Format
4 Rounds for time
10 DB Snatch (left)
10 DB Snatch (right)
20 DB Front Rack Lunge
30 V Snaps
400m row/bike
10 DB Snatch (left)
10 DB Snatch (right)
20 DB Front Rack Lunge
30 V Snaps
400m row/bike