May the 4th Be with you WOD!
Strength: Close Grip Bench (90%)
1x10 60%
1x8 70%
1x8 75 %
1x8 80%
DB Rows 3x10
Tricep accessory work
Conditioning:
4 Rds
25 KBS (55/35)
20 Wall Balls (20/16)
15 Sit Ups
10 Box Jump Overs
30 Sec Plank
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See AllStrength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups
310
warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:
440
Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time
550