WEDNESDAY


Published March 7, 2017


Conditioning:
Teams of 2
100 Wall-ball shots (20/14)
80 DB hang squat cleans
10 Rope climbs
60 DB burpee box step-overs (20)
10 Rope climbs
80 DB thrusters (50/35)
100 Wall-ball shots (20/14)

*40min cap

Accessory:
1) 3 Sets:
a) DB bench press x 10
b) Banded push-down x 15-20
c) DB lateral raise x 15-20

2) Assault bike: 6 x :15
-rest 1:30-


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