Wednesday
Part 1: Strength
Take 15:00 minutes to Establish
3RM Overhead Squat
Part 2: Nancy
5 Rounds for Time
400m Run
15 Overhead Squats (95/65)
Time Domain: 11:00-15:00 minutes
Time Cap: 17:00 minutes
L2: 75/55
L3: 4 Rounds, 45/35
Wednesday
Part 1: Strength
Take 15:00 minutes to Establish
3RM Overhead Squat
Part 2: Nancy
5 Rounds for Time
400m Run
15 Overhead Squats (95/65)
Time Domain: 11:00-15:00 minutes
Time Cap: 17:00 minutes
L2: 75/55
L3: 4 Rounds, 45/35
Sunday Cardio Party Every 10:00 minutes, 3 Sets 500/450m Row 400m Run 30/22 Calorie Assault Bike Score = Total Working Time Across all 3 Sets
Saturday Partner WOD Teams of 2 Part 1: AMRAP 12 Min, trade movements 200m run 20 V-Ups 10 DB S2OH 5 Dball squats 1 Rope
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