10/30/2019 – WOD

Every 3 minutes x 5 sets
Push Jerk: 3 reps @ 80-85%
DB Bent-over Rows: 8-10 each arm (heavy)

18 Min AMRAP (with a partner)
80/65 Cal Assault Bike
60 DB Push Presses 60/40# DB’s
40 C2B Pull-ups
20 Dball Over Shoulder 150/100#

WOD Notes: Goal is 2+ rds. The bike is meant to be a sprint since you will have rest between! You may break up the work anyway you’d like. You may do chin over bar pull-ups or ring rows.

a) Pull-up Challenge (wk 8) – 20 Negatives (5 sec count down)
b) GHD Sit-ups – 5×20
c) Barbell Bicep Curls – 4×15

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