Tuesday, 11.21.2017

Strength
5×9 Bench Press all @75% 1RM…Superset with 5×9 Strict Pull Ups

WOD
20 Min EMOM:
1st Min: 18/12 Cal. Row
2nd Min: 9 C2B
3rd Min: 18/12 Cal. Row
4th Min: 9 STO (155/105)

ADV WOD
For Time:
30-20-10
Assault Bike Calories
15-10-5
Dball Cluster throw over pull up bars (75/50) (5’7 and under throw over lowest bars on ends, 5’8 and above throw to low bars on the outside wall side)
***12 Min Cutoff***

TEC WOD
30min AMCAP w/Partner
*Calorie Row
**Praxair Run
20 Russian Twists (20/15 ball)
20 SLSU (20/15 ball overhead touch)

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