Wednesday, November 22nd

A.

STRENGTH:

Every 90 Seconds, Push Press

2x5 @ 75%

2x3 @ 80%

Every 90 Seconds, Push Jerk

1 Rep @ 65%

1 Rep @ 70%

1 Rep @ 75%

2x1 @ 80%

2x1 @ 85%

B.

METCON:

5 Minute AMRAP:

50 Wall Ball Buy-In (20/14)

12 Deadlifts (185/135)

12 Lateral Burpees Over the Bar

Rest 5:00

5 Minute AMRAP:

35 Wall Ball Buy-In (20/14)

9 Deadlifts (225/155)

9 Lateral Burpees Over the Bar

Rest 5:00

5 Minute AMRAP:

20 Wall Ball Buy-In

6 Deadlifts (265/185)

6 Lateral Burpees Over the Bar


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