Wednesday WOD 24-8-16
August 23rd, 2016
Wednesday WOD 24-8-16
4. Strength Conditioning
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
+ Optional Extra’s in Open Gym.
1. Clean
1RM with at 2 second pause 1″ off the floor
2. Front Squat
2RM
3. Back Squat
4×6 across
Thank You: http://www.builtbybergeron.com/comptrain-programming/082216
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